CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 32 Minutes (8 Rounds for reps)

8 Rounds for Total Reps in 32 minutes

40 second Max Calorie Ski

20 second Rest

40 second Max Burpees

20 second Rest

40 second Max Calorie Row

20 second Rest

40 second Max Wall Ball Shots (20/14)

20 Second Rest

RX+ 30/20

Intermediate: 14/10

Scaled: 10/6

Beginner: Wall Ball Thrusters

This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round of consists of 4 exercises (SkiErg, Burpees, Rowing, and Wall Ball Shots) that each last 40 seconds followed by 20 seconds of rest.

To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout.

Score is the total number of repetitions completed before the 32-minute clock stops. There are 8 spots available to log each round. Keep a rolling count per round for easier tracking.

Scaling Option: Decrease the working times from 40 to 20 seconds.

For large class, start at different stations.