CrossFit Republic – CrossFit

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

For Time…

1000/800 Meter Row or Ski

800 Meter Run

600 Meter Bear Hug Hold Sandbag Carry* (100/70)

400 Meter Single Arm Farmer’s Carry* (70/55)

600 Meter Bear Hug Hold Sandbag Carry* (100/70)

800 Meter Run

1000/800 Meter Row or Ski

*Every time you drop the kettlebell or sandbag, you will be assessed a 3 burpee penalty. The accumulated burpees will occur after the last row or ski if and when you finish. 10 Drops = 30 Burpees. Honor system. Your time will be whenever you finish your burpees granted you don’t get time capped.

If unable to run, bike 60/48 Calories.

RX+: 150/100 Sandbag

Intermediate: Same as RX but 55/35 Kettlebell

Scaled: 70/30 Sandbag

Beginner: 30/20 Slamball

Step 1: Beginner

500/400 Meter Row or Ski

400 Meter Run

200 Meter Bear Hug Hold Sandbag Carry* (30/20)

100 Meter Single Arm Farmer’s Carry* (35/20)

200 Meter Bear Hug Hold Sandbag Carry* (30/20)

400 Meter Run

500/400 Meter Row or Ski

Step 2: Scaled

750/600 Meter Row or Ski

600 Meter Run

400 Meter Bear Hug Hold Sandbag Carry* (100/70)

200 Meter Single Arm Farmer’s Carry* (70/55)

400 Meter Bear Hug Hold Sandbag Carry* (100/70)

600 Meter Run

750/600 Meter Row or Ski

Step 3: Intermediate

1000/800 Meter Row or Ski

800 Meter Run

600 Meter Bear Hug Hold Sandbag Carry* (100/70)

400 Meter Single Arm Farmer’s Carry* (55/35)

600 Meter Bear Hug Hold Sandbag Carry* (100/70)

800 Meter Run

1000/800 Meter Row or Ski