CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (6 Rounds for time)

Every 5 Minutes on the 5 Minutes Complete…

30/24 Calorie Row/Ski or 24/18 Calorie Bike

15 Toes to Bar

30 Russian Kettlebell Swings (70/55)

Intermediate/Masters: 53/35

Scaled: 35/25

*Track and log all 6 rounds

Toes to Bar Modifications

– 1:1 Ab Mat Sit Ups

– 1:1 Knees to Chest, Elbows/Triceps, or Above Waist

– 1:1 Toes as High as Possible

– 1:1 Hanging Strict Knee or Leg Raises

– 1:1 Toes to Rig