W.O.D. Monday 10/22/18 – Please VOTE for CFR Below!


W.O.D. Monday 10/22/18 – Please VOTE for CFR Below!

CrossFit Republic is in the race for “Best Place to Workout” category for the Best of 417 in 2019!

We hope you’ve been blessed by our community like you’ve blessed us!

Please take a moment to:

1. Click the link here https://www.417mag.com/best-of-417/
2. Enter your email(s) 
3. Scroll to #60 and #62 and “write-in” CrossFit Republic – wouldn’t it be cool to win #62?!
4. Click “Done”
5. Share this link above with your family and friends and ask them to vote too! 

Conditioning WOD- 35 minute cap

*If larger classes, you may start 2-3 different groups, HOWEVER the RX athletes, or close to RX, must start at the beginning for the WOD.

For time…

50 Wall balls 20/14
50 Double Unders
40 KB Swings 70/55
40 Toes to Bar
30 Calorie Row
30 Ring Dips
20 Calorie Bike
20 Heavy Deadlifts 315/225
10 Box Over Burpees 24/20
10 Burpee Ring Muscle-ups

*Scale DUs 1:1 with line hops or bar hops or 2:1 with singles

*Scale Burpee Ring Muscle ups with 1:1 Burpee Bar Muscle Ups OR Burpee Pull ups (can be jumping if needed)

Post total times!