CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time)

50/40 Calorie Echo Bike or 1000/800 Meter Row or Ski

50 Toes to Bar

50 Kettlebell Swings (55/35)

Rest 3 Minutes

40 Toes to Bar

40 Kettlebell Swings (55/35)

40/32 Calorie Echo Bike or 750/600 Meter Row or Ski

Rest 3 Minutes

30 Kettlebell Swings (55/35)

30/24 Calorie Echo Bike or 500/400 Meter Ski or Row

30 Toes to Bar

Score is total time it takes to accomplish the work.

RX+: 70/55

Intermediate: 40/30

Scaled: 35/25

Toes to Bar

– Knees to Chest, Waist, or Arms

– Toes to Rig

– Ab Mat Sit Ups

– Strict Hanging Knee or Leg Raise to Waist Level