CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes of…

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16…and so on climbing by 2s of…

Burpees Over the Dumbbell

Alternating Single Dumbbell Hang Power Snatches (50/35) (R/L=2)

Calorie Machine

Intermediate: 35/20

Scaled: 25/15

Beginner: 15/10

A full round is completing all the movements at the specific rep amount for example: 2, 2, 2 = 1 Round, 4, 4, 4 = 2 Rounds etc)

Modify burpees over the dumbbell with a step over instead of a hop in either a full or half burpee. Also modify by doing regular burpees.

Choose any machine you’d like today.