CrossFit Republic – CrossFit

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Bring a Friend Free Saturday – 24 Minutes (AMRAP – Rounds)

Every Minute on the Minute Complete the Following…

Minute 1: 12/9 Calorie Bike or 15/12 Calorie Row/Ski

Minute 2: 15 Burpees Over the Dumbbell

Minute 3: 20 Alternating Single Arm Dumbbell Hang Snatches (50/35)

Minute 4: Rest

Score is amount of minutes where the work was completed within timeframe And no, rest doesn’t count as a completed round 😉 Perfect score of 18 here.

Modify machine with a 100 meter run if all out of machines.

Modify burpees over the dumbbell by reducing reps to finishing in :40 – :45 Seconds or stepping over or stepping over and reducing reps.

Modify hang power snatches by reducing reps, reducing weight, or reducing weight and reps.

Step 1: Beginner

Minute 1: 7/5 Calorie Bike 10/8 Calorie Row/Ski

Minute 2: 8 – 10 Burpees Stepping Over the Dumbbell

Minute 3: 12 – 16 Alternating Single Arm Dumbbell Hang Snatches (25/10)

Minute 4: Rest

Step 2: Scaled

Minute 1: 10/7 Calorie Bike 12/9 Calorie Row/Ski

Minute 2: 10 – 12 Burpees Stepping Over the Dumbbell

Minute 3: 16 – 20 Alternating Single Arm Dumbbell Hang Snatches (30/20)

Minute 4: Rest

Step 3: Intermediate

Minute 1: 12/9 Calorie Bike or 15/12 Calorie Row/Ski

Minute 2: 15 Burpees Over the Dumbbell

Minute 3: 16 – 20 Alternating Single Arm Dumbbell Hang Snatches (40/30)

Minute 4: Rest

Step 5: RX+

Minute 1: 15/12 Calorie Bike or 20/16 Calorie Row/Ski

Minute 2: 15 Burpees Over the Dumbbell

Minute 3: 20 Dumbbell Hang Power Snatches (70/50)