CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

400 Meter Run

21 Hand Release Push Ups

200 Meter Single Dumbbell Farmer’s Carry (50/35)

RX+: 70/55 Kettlebell

Extra Credit: Weight Vest

Intermediate

400 Meter Run

15 hand-release push-ups

200 Meter Single Dumbbell Farmer’s Carry (35/25)

Beginner/Scaled

200 Meter Run

10 Hand Release Push Ups (from the knees)

100 Meter Single Dumbbell Farmer’s Carry (25/15)

– Complete 3-5 rounds of this workout.

– Finish each run and farmers carry in 2:00 or less.

– Complete each set of push-ups in 1:30 or less.

– Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.

Run substitutions: 500/400 Meter Row or 30/24 Calorie Bike