CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time)

For Time

48 Pull Ups

48 Box Overs (24/20)

24 Bar Muscle Ups

48 Alternating Dumbbell Hang Power Snatches (50/35)

24 Burpee Pull Ups

48 Box Overs (24/20)

12 Burpee Bar Muscle Ups

Intermediate Version

48 Pull Ups

48 Box Overs (24/20)

24 Chest to Bar Pull Ups

48 Alternating Dumbbell Hang Power Snatches (50/35)

24 Burpee Pull Ups

48 Box Overs (24/20)

12 Burpee Chest to Bar Pull Ups

Scaled Version

48 Ring Rows

48 Box Overs (20/16)

24 Pull Ups

48 Alternating Dumbbell Hang Power Snatches (35/25)

24 Burpee Ring Rows

48 Box Overs (20/16)

12 Burpee Pull Ups

Beginner Version

48 Ring Rows

48 Box Overs (20/16)

24 Jumping Pull Ups (Finger Tips Can be touching the bar)

48 Alternating Dumbbell Hang Power Snatches (25/15)

24 Burpee Ring Rows

48 Box Overs (20/16)

12 Burpee Jumping Pull Ups (Finger Tips Can be touching the bar)

Athletes, there is a lot to process here with this workout but realize this is absolutely a chipper not just based on the rep amount but the fact that we’re looking at about 5+ different movements or movement variations. The idea of this workout is to move consistently from start to finish breaking things up in smaller sets on the gymnastics and moving smoothly through the box overs and hang snatches.