CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

400 Meter Run

20 Wall Ball Shots (20/14)

20 Alternating Single Kettlebell Snatches (55/35)

RX+: 30/20 and 70/55

Intermediate: 14/10 and 35/20

Scaled: 10/6 and 25/15

Beginner: 10/6 Wall Ball Thruster and Single Dumbbell Power Snatches

Stimulus

– 4 – 5 Rounds of Work

– Wall balls in 1 – 2 Sets or about 1:00

– Kettlebell snatches at consistent and steady pace with possibly one break where work stops

– Run or machine in 2 Minutes or less

– Full body workout with fatigue present everywhere.

Run Modifications

– 500/400 Meter Row/Ski

– 30/24 Calorie Echo Bike

Wall Ball Modifications

– Reduce height of the throw

– Reduce weight of the ball

– Perform a thruster with no throw

Kettlebell Snatch Modifications

– Reduce weight

– Dumbbell Power Snatch

– Dumbbell or Kettlebell Clean if unable to go overhead