CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (6 Rounds for reps)

For Max Reps

Every 4 Minutes on the 4 Minutes for 6 Rounds Complete…

15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski

10 Deadlifts (185/125)

In Remaining Time: Max Chest to Bar Pull Ups

RX+: 225/155

Intermediate: 155/105

Scaled: 135/95

Beginner: 95/65

Chest to Bar Pull Up Modification

– Regular Kipping Pull Ups

– Banded Kipping Pull Ups or Banded Kipping Chest to Bar Pull Ups

– Jumping Pull Ups

– Strict Pull Ups (Regular or Banded)

– Ring Rows