CrossFit Republic – CrossFit

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

6 Rounds of…

As Many Rounds and Reps as Possible in 3 Minutes of Cindy…

5 Pull Ups

10 Push Ups

15 Air Squats

Rest 1 Minute

Pull Up Modifications

– Jumping or Banded Pull Ups

– Seated Strict Ring Pull Ups

– Seated Strict Barbell Pull Ups

– Ring Rows

Push Up Modifications

– Push Up on Box

– Push Up from Knees

RX+ Athletes may perform Mary variation today if interested:

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

🚣‍♂️ 2025 DT ROW 2 HOLDFAST FUNDRAISER 🚣‍♀️

Join us Saturday, November 15th from 7:00–10:00 AM for a 2-hour team workout in support of Big Fish Foundation, helping veterans find connection, purpose, and resilience after service.

👉 Fill out the sign-up form to reserve a rower for your team: DT's Row 2 Hold Fast at CrossFit Republic

👉 Follow the link to contribute directly to Big Fish Foundation: Row2 Hold Fast 2025 Annual Fundraising Event – CrossFit Republic's Fundraiser on Donorbox

Let’s row, suffer a little, and give back to those who’ve sacrificed so much. 🇺🇸