CrossFit Republic – CrossFit

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

As Many Rounds and Reps as Possible of…

20 American Kettlebell Swings (70/53)

100m Farmer’s Carry (70/53)

200m Run

100m Sandbag Carry (150/100, bear hug or shoulder carry)

Intermediate Version

20 American Kettlebell Swings (53/35)

100m Farmer’s Carry (53/35)

200m Run

100m Sandbag Carry (100/70, bear hug or shoulder carry)

Scaled Version

20 American Kettlebell Swings (35/25)

100m Farmer’s Carry (35/25)

200m Run

100m Plate Carry (45/35, bearhug)

Beginner Version (20 Minutes)

10 Russian Kettlebell Swings (35/25)

100m Farmer’s Carry (35/25)

100m Run

100m Medicine Ball Carry (30/20, bear hug or shoulder carry)

200 Meter Run Modifications:

– 250/200 Meter Row/Ski

– 12/9 Calorie Bike