CrossFit Republic – CrossFit

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Black Friday Team W.O.D. – 30 Minutes (Time)

Teams of 2 Splitting Reps However Desired…

5 Rounds of…

40 Box Jump Overs (24/20)

30 Wall Balls (20/14)

20 Single Dumbbell Power Snatches (50/35)

15 Burpees Over the Dumbbell

10 Bar Muscle Ups

INTENDED STIMULUS — Post-Thanksgiving Team WOD

Today is a fun, partner-driven calorie burner with just enough challenge to remind your body it’s time to get back to work after the holiday. You and your partner will split everything however you want each round—move smart, communicate, and keep transitions tight.

The combo of box jump overs, wall balls, DB snatches, burpees, and bar muscle-ups hits every major muscle group and keeps your heart rate elevated the entire time. Most of the workout lives in a steady zone 3–early zone 4 effort—meaning you’ll sweat, breathe hard, and burn calories without redlining too early.

The bar muscle ups are the highest skill piece of the workout. Scale early and wisely so the flow of the workout stays intact and you and your partner keep cycling through rounds without getting bottlenecked.

Move with intent, stay consistent, and make it fun—this is a perfect post-holiday sweat to wake your system back up.

Step 1:

40 Box Step Overs (20/16)

30 Wall Balls (10/6)

20 Single Dumbbell Power Snatches (20/10)

15 Burpees Stepping Over the Dumbbell

10 Seated Ring Pull Ups or Ring Rows

Step 2:

40 Box Step Overs (20/16)

30 Wall Balls (14/10)

20 Single Dumbbell Power Snatches (20/15)

15 Burpees Over the Dumbbell

10 Any Pull Up Variation (Jumping, Banded, Kipping)

Step 3:

40 Box Jump Overs (24/20)

30 Wall Balls (20/14)

20 Single Dumbbell Power Snatches (35/20)

15 Burpees Over the Dumbbell

10 Chest to Bar Pull Ups

Step 5:

40 Box Jump Overs (30/24)

30 Wall Balls (30/20)

20 Single Kettlebell Power Snatches (70/55)

15 Burpees Over the Kettlebell

10 Ring Muscle Ups