CrossFit Republic – CrossFit

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

For Time…

7 Rounds

10 Plate Ground to Overhead

10 Plate Push Ups

10 Alternating Overhead Plate Lunges (L/R = 2)

10 Burpees Over the Plate

10/8 Calorie Row/Ski or 7/5 Calorie Bike or 100 Meter Run

Step 1 + 2 (Beginner and Scaled): 25/10

Step 3 (Intermediate): 35/25

Step 4 (RX): 45/35

Modify Push Ups by going to knees

Modify Burpees Over Plate with Regular Burpees

Modify Plate Overhead Lunges with Regular Lunges with no weight or holding the plate at the chest

Stimulus

– Sub 20 Minutes

– Shoot for 2:00 – 2:30 Minute Rounds

– All movements should be doable unbroken (keep that in mind when choosing weight today)