CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time)

For Time…

5 Rounds of…

10 Thrusters (135/95)

400 Meter Run

Modify run with a 500/400 Meter Row or 30/24 Calorie Bike

Stimulus

– Moderately fast and steady

– Thrusters in :30 – :45 Seconds

– Run or Row in 1:45 – 2:30

Step 1 (Beginner): 5 Rounds

10 Thrusters (45/35) or 25s/15s Double DB Thrusters

200 Meter Run or 250/200 Meter Row or 15/12 Calorie Bike

Step 2 (Scaled): 5 Rounds

10 Thrusters (95/65)

400 Meter Run or 500/400 Meter Row or 30/24 Calorie Bike

Step 3 (Intermediate): 5 Rounds

10 Thrusters (115/85)

400 Meter Run or 500/400 Meter Row or 30/24 Calorie Bike

Step 4 (RX)

Step 5 (RX+): 5 Rounds

10 Thrusters (155/105)

400 Meter Run or 500/400 Meter Row or 30/24 Calorie Bike