CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

30/24 Calorie Row/Ski or 24/19 Calorie Bike

24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2)

18 Kettlebell Swings (70/55)

Intermediate: 55/35 KB

Scaled: 35/25 KB

Beginner: 25/15 KB

Goblet Forward Lunges Scales

– Reverse Lunges

– Static Lunge (12 on one leg then 12 on the other)

– No Weight Forward, Reverse, or Static Lunges

Athletes looking for a different stimulus today may do this workouts as an E5MOM for 25 Minutes guaranteeing 5 rounds as well as changing this workout to a lactate threshold style workout along with the muscular and cardiovascular endurance. In order to do this correctly, you must perform each round at about 85%-90% of max effort to get the intended stimulus if you decide to go this direction.