CrossFit Republic – CrossFit

Bring a Friend Free Saturday Workout and Coach Colton Going Away Creation – 35 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

400 Meter Med Ball Run (20/14)

10 Toes to Bar

15 Box Overs (24/20)

20 Alternating Dumbbell Power Snatches (50/35) (R/L=2)

One dumbbell head must touch the ground on snatches

Run Modifications

– 500/400 Meter Row or Ski

– 24/18 Calorie Echo Bike

– 1000/800 Meter C2 Bike

– 400 Meter Run without a ball

– Reduce All Distances to Finishing within 2:00 – 2:30 Minutes

Toes to Bar Modifications

– Toes as High as Possible

– Knees to Chest, Triceps, or Above Waist

– Ab Mat Sit Ups

– Toes to Rig

– Leg Lifts

– 20 Flutter Kicks (L/R=2)

– 10 V U Ps

– 10 Suitcases

Box Over Modifications

– Reduce Reps

– Reduce Height

– Step Overs

– Plate Overs

Dumbbell Snatch Moficiations

– Step 1 (Beginner): 20/10

– Step 2 (Scaled): 25/15

– Step 3 (Intermediate): 35/20

– Dumbbell Hang Power Snatches Snatches