CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps)

8 Rounds of…

As Many Reps as Possible in 2 Minutes of…

10/7 Calorie Row

10 Burpees Over the Rower

Max 30′ Double Kettlebell Farmer’s Carry (55s/35s)

*Cones 30′ Apart. Every cone touch is a rep. Only one foot needs to touch the “line.”

Rest 2 Minutes

*Athletes, if you’re not planning to jump over the rower today and there’s more people than rowers (even when pairing athletes together to stagger the starts), it’s totally fine to do this with a ski erg today and do regular burpees not over the rower.

These are sprint efforts.

Intended Stimulus

These are true sprint efforts , not pacing pieces.

The goal of this workout is to:

Spike heart rate quickly

Create heavy grip and trunk fatigue

Force composure under breathing stress

You should feel:

A fast row that elevates heart rate immediately

Burpees that push you into oxygen debt

Farmer’s carries that challenge posture, grip, and mental toughness

The 2-minute work / 2-minute rest format is intentional. You are meant to push hard , recover just enough, and repeat with intent.

Pacing Guidance

Row: Aggressive but controlled — think ~85–90% effort, not a death sprint

Burpees: Steady and efficient; avoid long pauses

Farmer’s Carry: Stay tall, walk with purpose, and keep moving even when grip is challenged

The carry will naturally slow over rounds. That’s expected. The goal is to limit the drop-off , not avoid it.

Movement Priorities

Strong posture during carries: ribs down, shoulders back, eyes forward

Short, quick steps instead of overstriding

Avoid slamming the bells down unless grip is failing

Modifications & Logistics

If you’re not jumping over the rower , or if rowers are limited:

Use a SkiErg

Perform regular burpees instead of burpees over the rower

This does not change the stimulus—still sprint, still earn the carry.

Big Picture

This workout trains:

Anaerobic power

Grip endurance under fatigue

Repeated high-output efforts

Attack each round with intent, recover with purpose, and be ready to go again when the clock starts.

Step 1:

8/6 Calorie Row or Ski

6 – 8 Burpees

Max 30′ Double Kettlebell Farmer’s Carry (25s/15s)

Step 2:

10/7 Calorie Row

10 Burpees Over the Rower

Max 30′ Double Kettlebell Farmer’s Carry (35s/20s)

Step 3: Same as Step 4 (RX)

Step 5:

10/7 Calorie Row

10 Burpees Over the Rower

Max 30′ Double Kettlebell Farmer’s Carry (70s/55s)