CrossFit Republic – CrossFit

Daily Strength and Conditioning W.O.D. – 20 Minutes (10 Rounds for weight)

Every 2:00 for 10 rounds:

1 Clean (Power or Squat)

2 Hang Cleans (Power or Squat)

10 30′ Shuttle Runs (Down and Back =2) or 10/8 Calorie Bike

Stimulus and Scoring

– Unbroken Complex

– Score all 10 loads

– Athlete’s choice of load

– Zone 2/Zone 3 (Working hard but not gasping for air)

– Work done in 90 seconds or less

– Have weight ready and staged for quick loading

– Lift challenging throughout the workout

Level 1 (Beginner):

3 Hang Cleans

6 30′ Shuttle Runs (Down and Back =2) or 6/4 Calorie Bike

Level 2 (Scaled):

1 Clean

2 Hang Cleans

8 30′ Shuttle Runs (Down and Back =2) or 8/6 Calorie Bike

Level 3 (Intermediate): Same as RX