CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (3 Rounds for time)

Contrary to the title, this is an E10MOM. You will log 3 scores and rest between efforts.

On the 10:00 x 3 Rounds

300′ Single Kettlebell Farmer’s Carry (Cones 30 Feet Apart)

30 Toes to Bar

300′ Single Kettlebell Farmer’s Carry (Cones 30 Feet Apart)

30 Sumo Deadlift High Pulls

300′ Single Kettlebell Farmer’s Carry (Cones 30 Feet Apart)

Switch arms as needed on the carries.

RX: 70/55

Intermediate: 55/35

Scaled: 35/35

Beginner: 25/15

Toes to Bar Scales

– Knees to Elbow, Arms, Chest, or Waist

– Strict Hanging Knee Raises (Waist Level)

– Strict Hanging Leg Raises (Waist Level)

– Ab Mat Sit Ups

Record all three times.