CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 30 Minutes (AMRAP – Rounds and Reps)

For Calories:

30:00 Bike, Row, or Ski

– Perform 10 Kettlebell Swings (70/55) every 20 Calories.

RX+: 15 Kettlebell Swings

Intermediate: 55/35

Scaled: 35/20

Beginner: 25/15

Athletes who are competing or looking to compete in the future may consider doing 2 moderately heavy snatches today at 70% or above. The athletes may consider climbing weight as well throughout the workout. The snatches must take no more than :30 seconds to complete. If you go this direction, you will need to warm up the movement yourself as the coach will be focused on the general warm up and kettlebell swing preparation.

Stimulus & Goals:

– 200-300 calories.

– Easy-to-moderate pace.

– No more than :30 to complete the kettlebell swings and get back to the calories.

Strategy

Challenge yourself with a moderate to heavy load for the kettlebell swings.