CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds)

Every Minute on the Minute for 20 Minutes of…

Minute 1: 16 Kettlebell Swings (55/35)

Minute 2: 20 Box Overs (24/20)

Minute 3: 24 Hand Release Push Ups (30/20)

Minute 4: Rest

Score is the amount of round completed before minute expires. 15 Possible Points.

RX+: 70/55

Intermediate: 40/30 KB

Scaled: 35/20 KB

Beginner: 25/15

Intermediate Version

Minute 1: 12 Kettlebell Swings

Minute 2: 15 Box Overs or Step Overs (24/20)

Minute 3: 18 Hand Release Push Ups

Minute 4: Rest

Scaled/Beginner Version

Minute 1: 12 Kettlebell Swings

Minute 2: 12 Box Overs or Step Overs (24/20)

Minute 3: 12 Hand Release Push Ups

Minute 4: Rest

Box Over Modification

– Box Step Overs

– Plate Jumps

– Broad Jumps Back and Forth

Hand Release Push Ups

– Hand Release Push Ups from Knees

– Hand Release Push Ups on Box