CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time)

For Time

500-400-300-200-100 Meter

Row or Ski

50-40-30-20-10

Kettlebell Swings (53/35)

Double-unders

RX+: 70/53

Intermediate

For time:

400-300-200-100

Meter Row or Ski

40-30-20-10

Kettlebell Swings (40/30)

Double-unders

Scaled/Beginner

For time:

300-200-100

Meter Row or Ski

30-20-10

Kettlebell Swings (35/25)

Single-unders

– 10:00-15:00.

– Complete the first row in 2:10 or less; maintain that pace throughout each subsequent effort.

– Kettlebells swings in 3 sets or less per round.

– Double-unders in 1:00 or less for the first round; advanced athletes closer to :30.

Cool Down (No Measure)

1 set:

:30 Child’s Pose

1:00 Forearm/Wrist Stretch