CrossFit Republic – CrossFit

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

Teams of 3

For Time…

Buy In: 12 Rope Climbs

3 Rounds

30 Power Snatches (135/95)

60 Toes to Bar

30 Thrusters (135/95)

60 Lateral Bar Over Burpees

Buy Out: 12 Rope Climbs

RX+: 155/105

Intermediate: 115/85

Scaled: 95/65

Beginner: 45/35

Rope Climb Modifications

– Half Rope Climb

– 15 Rope Walks (As a Team)

– 30 Ring Rows (As a Team)

Scaled Version

Buy In: 15 Rope Walks

30 Power Snatches (95/65)

60 Knees Above Hips or Hanging Knee Raises or Abmat Sit Ups

30 Thrusters (95/65)

60 Lateral Bar Step Over Burpees

Teams of 2 do 2/3 of each rep amount

Team of 1 do 1/3 of each rep amount