CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 15 Hang Cleans (135/95) Round 5 – Round 8 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 12 Hang Cleans (155/105) Round 9 – Round 12 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 9 Hang Cleans (185/125) Round 13 – Round 16 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 6 Hang Cleans (205/145) Round 17 ~ Remaining Time to 25 Minutes 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 3 Hang Cleans (225/155) One partner works...Read more

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 15 Hang Cleans (135/95) Round 5 – Round 8 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 12 Hang Cleans (155/105) Round 9 – Round 12 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 9 Hang Cleans (185/125) Round 13 – Round 16 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 6 Hang Cleans (205/145) Round 17 ~ Remaining Time to 25 Minutes 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 3 Hang Cleans (225/155) One partner works...Read more

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 15 Hang Cleans (135/95) Round 5 – Round 8 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 12 Hang Cleans (155/105) Round 9 – Round 12 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 9 Hang Cleans (185/125) Round 13 – Round 16 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 6 Hang Cleans (205/145) Round 17 ~ Remaining Time to 25 Minutes 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 3 Hang Cleans (225/155) One partner works...Read more

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 12/9 Calorie Ski or Row 12 Chest to Bar Pull Ups 15 Hang Cleans (135/95) Round 5 – Round 8 12/9 Calorie Ski or Row 12 Chest to Bar Pull Ups 12 Hang Cleans (155/105) Round 9 – Round 12 12/9 Calorie Ski or Row 12 Chest to Bar Pull Ups 9 Hang Cleans (185/125) Round 13 – Round 16 12/9 Calorie Ski or Row 12 Chest to Bar Pull Ups 6 Hang Cleans (205/145) Round 17 – Round 20 12/9 Calorie Ski or Row 12 Chest to Bar Pull Ups 3 Hang Cleans (225/155) One partner works at a time...Read more

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 15 Hang Cleans (135/95) Round 5 – Round 8 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 12 Hang Cleans (155/105) Round 9 – Round 12 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 9 Hang Cleans (185/125) Round 13 – Round 16 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 6 Hang Cleans (205/145) Round 17 – Round 20 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 3 Hang Cleans (225/155) One partner works at a time...Read more