CrossFit Republic – CrossFit
Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 20 Minutes of…
200 Meter Run
10 Alternating Dumbbell Power Snatches (50/35)
15 Push Ups
20 Dumbbell Goblet Reverse Lunges (R/L=2)
Intended Stimulus
This is a moderate-length conditioning workout with continuous movement across simple patterns:
Run → keeps heart rate elevated
Snatches → hinge + overhead output
Push ups → upper body fatigue
Lunges → unilateral leg work and control
Nothing should force long breaks. The goal is steady movement for the full 20 minutes .
Time Domain Breakdown
Run (200m): :45 – 1:15
DB Snatches (10): :30 – :60
Push Ups (15): :30 – 1:15
Goblet Lunges (20): :45 – 1:30
Round Expectation
Per round: 2:30 – 4:30
Expect 5–8 rounds depending on pacing
If your rounds are over 4:30 early, adjust push-ups or lunges.
Movement Notes
Run
Smooth, repeatable pace
Should feel like something you can maintain for all 20 minutes
Dumbbell Snatches
Alternate every rep
Use hips, not just arms
Keep the dumbbell close
Push Ups
Maintain a straight body line
Break early if needed
Avoid hitting failure
Goblet Reverse Lunges
Step back under control
Stay upright
Keep the dumbbell close to the chest
Pacing Strategy
First 5 minutes should feel controlled
Keep transitions tight
Avoid spikes in effort
Consistency will outperform fast early rounds.
Final Thoughts
If your push-ups turn into long rest breaks, you waited too long to break them.
Step 1:
100 Meter Run
10 Alternating Dumbbell Power Snatches (20/10)
15 Push Ups from Knees or Elevated
20 Dumbbell Goblet Reverse Lunges (R/L=2)
Step 2:
200 Meter Run
10 Alternating Dumbbell Power Snatches (25/15)
15 Push Ups from Knees or Elevated
20 Dumbbell Goblet Reverse Lunges (R/L=2)
Step 3:
200 Meter Run
10 Alternating Dumbbell Power Snatches (35/20)
15 Push Ups
20 Dumbbell Goblet Reverse Lunges (R/L=2)
Step 5:
200 Meter Run
10 Alternating Dumbbell Power Snatches (70/50)
15 Push Ups
20 Dumbbell Goblet Reverse Lunges (R/L=2)