CrossFit Republic – CrossFit

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

Complete as many rounds and reps as possible in 20 minutes of:

30 Burpees

20 Kettlebell Swings (55/35)

10 50-foot shuttle runs (25 feet out and 25 feet back)

RX+: 70/55

Intermediate: 40/30

Scaled: 35/25

Today’s workout is a longer-duration grind. Use this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less.

Scaling

Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes.

To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian kettlebell swings or kettlebell deadlifts. For the shuttle run, consider a movement substitution.

In case of an injury or limitation, consider using a movement substitution for the shuttle runs. Perform a 12/10 Calorie Echo bike or a 250/200 meter row

Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

15 burpees

15 kettlebell swings

10 50-foot shuttle runs (25 feet out and 25 feet back)