CrossFit Republic – CrossFit
Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 Minutes of…
18/14 Calorie Row
12 Wall Ball Shots (20/14)
6 Burpee Box Overs (24/20)
30′ Walking Lunge After Each round (Cones 15′ Apart)
Intended Stimulus
This is a long, steady conditioning piece built around cyclical movements and repeated leg fatigue.
The row elevates heart rate.
The wall balls and burpee box overs compound quad and glute fatigue.
The walking lunges ensure there is no true recovery between rounds .
The goal is sustainable movement for the full 20 minutes — not aggressive early pacing.
How This Should Feel
Breathing stays elevated the entire workout
Legs fatigue early and continue to accumulate
Each round should feel similar in effort, even if slightly slower later
If you sprint the row or wall balls early, the lunges will shut things down fast.
Pacing Guidance
Row: Smooth, repeatable pace — not a sprint
Wall Balls: Unbroken or one quick break
Burpee Box Overs: Controlled and efficient
Walking Lunges: Steady steps, no rushing
You should be able to keep moving almost continuously.
Movement Notes
Stay tall on lunges, knee lightly touches the ground
Use leg extension on wall balls, breathe at the top
Step down from the box if heart rate spikes too high
Big Picture
This workout trains:
Aerobic endurance
Lower-body stamina
Breathing control under cumulative fatigue
Stay patient early. Let consistency win the workout.
Step 1:
18/14 Calorie Row
12 Wall Ball Shots (10/6)
6 Burpee Box Step Overs (20/20)
30′ Walking Lunge After Each round (Cones 15′ Apart)
Step 2:
18/14 Calorie Row
12 Wall Ball Shots (14/10)
6 Burpee Box Overs (20/20)
30′ Walking Lunge After Each round (Cones 15′ Apart)
Step 3:
18/14 Calorie Row
12 Wall Ball Shots (20/14)
6 Burpee Box Overs (24/20)
30′ Walking Lunge After Each round (Cones 15′ Apart)
Step 5:
18/14 Calorie Row
12 Wall Ball Shots (30/20)
6 Burpee Box Overs (30/24)
30′ Walking Lunge After Each round (Cones 15′ Apart)