CrossFit Republic – CrossFit

Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight)

Chest Day

0 – 8 Minutes: 4 Sets of 10 – 12 Reverse Grip Double Dumbbell Chest Press (Score last set of both dumbbells)

8 – 16 Minutes: 4 Sets of 10 – 12 Close Grip Double Dumbbell Chest Press (Score last set of both dumbbells)

16 – 24 Minutes: 4 Sets of 10 – 12 Double Dumbbell Underhand Chest Flys (Score last set of both dumbbells)

24 – 32 Minutes: 4 Sets of 10 – 12 Standing Crossbody Double Dumbbell (Alternating) Underhand Raises (R/L = 2) (Score last set of both dumbbells)

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Endurance Functional Bodybuilding W.O.D. – 30 Minutes (Time)

For Time and Quality…

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Ring Push Ups

Plate Curls (25/10)

Plate Rows (25/10)

Plate Overhead Tricep Extensions (25/10)

250/200 Meter Ski or 200 Meter Run or (15/12) Calorie Bike

RX+: 35/25

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