CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (8 Rounds for reps) 8 Rounds for Total Reps in 32 minutes 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Wall Ball Shots (20/14) 20 Second Rest RX+ 30/20 Intermediate: 14/10 Scaled: 10/6 Beginner: Wall Ball Thrusters This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round of consists of 4 exercises (SkiErg, Burpees, Rowing, and Wall Ball Shots) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. Score is the total...
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