CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 20 Minutes (Time)

Part 1 – 15 Minutes – Teams of 2

30 Rounds For Time with a Partner…

1 Squat Clean

1 Hang Squat Clean

1 Thruster

Directly Into (After completion of all 30 rounds)…

50/40 Calorie Echo Bike (45 for M/F Team)

*Athletes alternate after completion of one full complex. Does not need to be unbroken.

RX+: 155/105

RX: 135/95

Masters/Intermediate: 115/85

Scaled: 95/65

Beginner: 75/55

Part 2 – 5 Minutes (2 Rounds for weight)

Build to a heavy complex of…

1 Squat Clean

1 Hang Squat Clean

1 Thruster

…for the day as a team.

Record both weights.