CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 30 Minutes (Time)

For Time…

Buy In: 800 Meter Run

Then 8 rounds of:

20 Single Dumbbell Hang Power Cleans (50/35) (10 Reps on one arm and then switch for 10 on the other)

30 Double Unders

Buy Out 800 Meter Run

Modify Run with 1000/800 Meter Row/Ski or 60/48 Calorie Bike

RX+/Competitor: See Bottom of Description

Intermediate

800 Meter Run

Then 8 rounds of:

20 Single Dumbbell Hang Power Cleans (35/25) (10 Reps on one arm and then switch for 10 on the other)

30 Double Unders

Buy Out: 800 Meter Run

Modify Run with 1000/800 Meter Row/Ski or 60/48 Calorie Bike

Scaled

Buy In: 600 Meter Run

Then 8 rounds of:

20 Single Dumbbell Hang Power Cleans (25/15)

30 Single Unders

Buy Out: 600 Meter Run

Modify Run with 750/600 Meter Row/Ski or 50/40 Calorie Bike 50/40

Beginner:

Buy In: 400 Meter Run

Then 6 rounds of:

20 Single Dumbbell Hang Power Cleans (25/15)

30 Single Unders or Line Hops

Buy Out: 400 Meter Run

Modify Run with 500/400 Meter Row/Ski or 30/24 Calorie Bike

Stimulus:

– Run in 4:00 – 4:30 or Less

– Hang Cleans in :45 – 60 Seconds

– Jump Rope Variation in :20 – 30 Seconds

– Unbroken hang cleans on each arms and all together

– 24 – 28 Minute Workout

Competitor

Buy In: 800 Meter Run

Then 8 rounds of:

15 Double Kettlebell Hang Power Cleans (53/35)

30 Double Unders

Buy Out 800 Meter Run

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