CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time)

Teams of 3

For Time

60 Toes to Bar

200 Meter Run Together

90 Thrusters (95/65)

400 Meter Run Together

120 Double Unders

800 Meter Run Together

120 Double Unders

400 Meter Run Together

90 Thrusters (95/65)

200 Meter Run Together

60 Toes to Bar

RX+: 115/85

Intermediate: 75/55

Scaled: 45/35

Run Modification

– Reduce Distance

– Row, Ski, or Bike Until Partners Return from Run or…

– Bike: 30/24, 42/34, 60/48 Calories as a Team (Scale)

Toes to Bar Modification

– Toes to Target Height

– Knees to Chest, Waist, Above Hips

– Strict Hanging Leg or Knee Raise

– Toes to Rig

– Ab Mat Sit Ups

Double Unders

– 150 Singles

– 150 Line Hops

Teams of 2

– Same Distance Run

– ⅔ of Rep Amounts

Team of 1

– Same Distance Run

– 1/3 of Rep Amounts