CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 6 Minutes of…

10/8 Calorie Bike

15 Double Kettlebell Deadlift (70s/55s)

Rest 3 Minutes

As Many Rounds and Reps as Possible in 6 Minutes of…

15/12 Calorie Row

15 Ball Slams (30/20)

Rest 3 Minutes

As Many Rounds and Reps as Possible in 6 Minutes of…

15/12 Calorie Ski

15 Burpees

Athletes, this workout will consist of three separate AMRAPs that will each bring their own challenges to the table. No matter what, the goal is to move hard and fast today due to the ample amount of rest you’ll receive in between AMRAPs. Be prepared to push yourself hard. The movements are not overly complex but still ensure you’re breathing and bracing through the slam balls and deadlifts. We are looking for shoulders back, tall chest, and hips low even though bending at the waist seems easier in the moment.

Due to equipment limitations, athletes should group up and start on different AMRAPs.

Score is rounds and reps. Add all the rounds, then add all the reps. That will be your score. Note the individual AMRAP rounds and reps in the notes.

Slam Ball Modifications

– Reduce Weight

Double Kettlebell Deadlift Modifications

– Reduce Weight