CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

Bring a Friend Free Saturday

As Many Rounds and Reps as Possible in 25 Minutes of…

500/400 Meter Ski

20 Alternating Single Dumbbell Hang Power Snatches (50/35)

500/400 Meter Row

20 Single Dumbbell Overhead Lunges (R/L=2) (50/35)

30/24 Calorie Bike only if all out of rowers and ski ergs.

RX+: 70/50

Intermediate: 40/30

Scaled: 35/25

Athletes can use whichever arm they’d like for the single arm dumbbell lunges but it would be smart to work both arms in into the workout to ensure equal work.

Modify the over head lunges with a single arm front rack lunge or a weightless lunge.