CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time)

3 Rounds for Time

500/400 Meter Row or Ski

100 Meter Double KB or DB Farmer’s Carry

400 Meter Run

100 Meter Sandbag Carry

Farmers Carry:

Dumbbells @ 2x50s/35s

Kettlebells @ 2x53s/35s

Sandbag

RX: 150/100

Intermediate: 100/70

Scaled: 70/30

RX+: KB 70s/53s

Intermediate: KB 40s/30s

Scaled: KB 35s/25s

If unable to run, then row or ski 500/400 meters