CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Bench Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Flys (Log both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 12 – 15 Single Dumbbell Seated Overhead Tricep Extensions (Log dumbbell of last set)

24 – 32 Minutes: 4 Sets of 10 – 12 (L/R = 1) Alternating Crossbody Bicep Curls (Log both dumbbells of last set)

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Endurance W.O.D. – 30 Minutes (Time)

For Time…

5 Rounds of…

250/200 Meter Row

10 Kettlebell Pullover from Glute Bridge (35/20)

Directly Into

5 Rounds of…

250/200 Meter Ski

20 Crossbody Kettlebell Chops (10 Each Side) (35/20)

Directly Into

5 Rounds of…

15/12 Calorie Echo Bike

10 Kettlebell Goblet B Stance Squats (5 Each Side) (35/20)

Step 1: 20/10

Step 2: 25/15

Step 3: Same as Step 4

Step 5: 53/35

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