CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 15 Minutes (Time)

Teams of 2 Splitting Work However Desired

For Time…

15 Front Squat (135/95)

180′ Shuttle Run (Cones 30′ Apart)

12 Cleans (155/105)

180′ Shuttle Run (Cones 30′ Apart)

15 Front Squats (155/105)

180′ Shuttle Run (Cones 30′ Apart)

12 Cleans (185/125)

180′ Shuttle Run (Cones 30′ Apart)

12 Front Squats (185/125)

180′ Shuttle Run (Cones 30′ Apart)

9 Cleans (205/145)

180′ Shuttle Run (Cones 30′ Apart)

12 Front Squats (205/145)

180′ Shuttle Run (Cones 30′ Apart)

9 Cleans (225/155)

180′ Shuttle Run (Cones 30′ Apart)

*Cleans may be power or squat

RX+:

15 Front Squat 185/125 12 Clean: 205/145

15 Front Squat 205/145 12 Clean 225/155

12 Front Squat 225/155 9 Clean 255/175

12 Front Squat 255/175 9 Clean 275/185

Intermediate:

15 Front Squat 115/85 12 Clean: 135/95

15 Front Squat 135/95 12 Clean 155/105

12 Front Squat 155/105 9 Clean 185/125

12 Front Squat 185/125 9 Clean 205/145

Scaled:

15 Front Squat 65/55 12 Clean: 75/55

15 Front Squat 75/55 12 Clean 95/65

12 Front Squat 95/65 9 Clean 115/85

12 Front Squat 115/85 9 Clean 135/95

Part 2 – In Remaining Time (If any) (AMRAP – Reps)

Max Reps Cleans at:

RX+: 295/195

RX: 245/165

Intermediate: 225/155

Scaled: 155/105

Beginner: 95/65