CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 25 Minutes

Athletes this is a two part workout with a rolling 25 minute clock. The first part is a 15 minute “EMOM” while the remaining 10 minutes will be a quick “for time” portion. You will have two scores. The first score will be how many rounds of the EMOM you completed with the second score being for time.

Part 1 – 15 Minutes (AMRAP – Rounds)

Every Minute on the Minute for 15 Minutes Complete…

Minute 1: 10 Burpee Box Jumps (24/20)

Minute 2: 15 Wall Balls (30/20)

Minute 3: 20/16 Calorie Row/Ski or 15/12 Calorie Bike

Score is rounds completed. 15 is a perfect score.

Athletes, this is one of those EMOMs where if you look at the rep numbers and immediately doubt them, you should scale everything down up front in order to not spike your heart rate too early and fall so far behind that you miss out on a good workout. Scale weight, reps, and calories as needed.

Part 2 – 10 Minutes (Time)

For Time…

2 Rounds of…

10 Burpee Box Jumps (24/20)

15 Wall Balls (30/20)

20/16 Calorie Row/Ski or 15/12 Calorie Bike