CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for weight)

Every 5 Minutes on the 5 Minutes for Load Complete…

60 Double Unders

15 Toes to Bar

10 Bar Facing Burpees

5 Heavy Unbroken Push Jerks (Building in weight as you go)

Push Jerks come from floor and increase in weight each set.

Score is the sum total of your 5 loads. Only mark RX if you finish all work as prescribed within each 5 minute increment.

Stimulus

– High skill and heavy lifting

– Fast paced with rep amounts intended to be done quickly and unbroken or at most 2 sets

– Heavy push jerks will be hindered by heart rate, core fatigue, and shoulder fatigue

– Jump Rope in :30 – 40 Seconds

– Toes to Bar in :45 – :60 Seconds

– Burpees over the Bar in :30 – 45 Seconds

– Push Jerks in :20 – 30 Seconds

– Transitions: :05 – :10 between movements