CrossFit Republic – CrossFit

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Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 30 Minutes of…

10 Burpees Over the Bar

200 Meter Run

1 Deadlift

Deadlift load is 80-90% of 1 Rep Max

Score rounds and reps and include the weights you used in the notes.

Modify the run with a 250/200 Meter Row, Ski, C2 Bike or 15/12 Calorie Bike

Modify the burpees over the bar with burpee step over the bars.

Intended Stimulus

10-15 rounds.

Heavy lifting with a high heart rate.

Each round in 2:00-3:00.

:45-1:00 for the burpees over the bar.

1:00-1:30 for the run.

:15-:30 for the deadlift.