CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 24 Minutes (8 Rounds for calories)

Every 3 Minutes on the 3 Minutes for 24 Minutes Complete…

10 Unbroken Kettlebell Swings (70/55)

10 (30′) Shuttle Runs (D/B = 2)

10 Hand Release Push Ups

Max Calorie Machine

Intermediate: 55/35

Scaled: 35/25

Beginner: 25/15

*Score is total calories. Annotate and log all 8 rounds in order to see the change over fatigue throughout the rounds.

*If unable to run, bike 10/7 Calories