CrossFit Republic – CrossFit

Daily Gymnastics W.O.D. – 9 Minutes (AMRAP – Rounds)

Every 90 Seconds on the 90 Seconds Complete (6 Sets)…

10/8 Calorie Ski/Row or 8/6 Calorie Bike

5 Bar Muscle Ups

RX+: 5 Ring Muscle Ups

Intermediate: 5 Chest to Bar Pull Ups

Scaled: 5 Pull Ups (Kipping, Jumping, Strict, Banded)

Beginner: 10 Ring Rows

Score is amount of rounds complete. If you complete all rounds, your score will be 6.
Athletes, this workout is mention to build a gymnastics capacity under fatigue with rest built in even if it’s very little. The ideas is to finish each round somewhere around the one minute mark with about 30 seconds to spare. This work will get challenging so make sure to be smart about your choices today and have a back up plan to keep moving.

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

60 Double Unders

30/24 Calorie Row/Ski or 21/17 Calorie Bike

15 Kettlebell Swings (70/55)

Intermediate: 55/35

Scaled: 35/25

Beginner: 25/15

Double Unders Modification

– Reduce Reps

– 90 Single Unders

– 1 Minute of Practice