CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)

For Time

21 Burpee Box Jump Overs (24/20)

5 Legless Rope Climbs

10 Strict Handstand Push Ups

18 Burpee Box Jump Overs (24/20)

4 Legless Rope Climbs

8 Strict Handstand Push Ups

15 Burpee Box Jump Overs (24/20 in)

3 Legless Rope Climbs

6 Strict Handstand Push Ups

12 Burpee Box Jump Overs (24/20 in)

2 Legless Rope Climbs

4 Strict Handstand Push Ups

9 Burpee Box Jump Overs (24/20 in)

1 Legless Rope Climb (15 ft)

2 Strict Handstand Push Ups

Legless Rope Climb Modifications

– 1:1 Regular Rope Climbs or Half Regular Rope Climbs

– 1:1 Half Legless Rope Climbs

– 3:1 Ring Rows (15, 12, 9, 6, 3)

– 3:1 Rope Pulls (15, 12, 9, 6, 3)

Burpee Box Over Modifications

– Reduce Height of Box

– Burpee Plate Overs

– Burpee Box or Plate Step Overs

Strict Handstand Push Up Modifications

– Reduce Range of Motion with Ab Mats

– Kipping Handstand Push Ups

– Handstand Holds (50, 40, 30, 20, 10 Seconds)

– 1:1 Dumbbell Strict Press (Challenging Weight)