CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 10 – 12 One and A Quarter Double Dumbbell Bench Press (Score both dumbbells) (Fast twitch muscle priming movement)

8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Bent Over Rear Delt Row (Score both dumbbells)

16 – 24 Minutes: 4 Sets of 12 – 15 Double Dumbbell Lateral Raise to Front Arc (Score both dumbbells)

24 Minute – 32 Minutes: 4 Sets of 12 – 15 (Each Arm) Kneeling Single Arm Flat Bench Dumbbell Bicep Curl (Score one dumbbell)

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Endurance W.O.D. – 30 Minutes (Time)

10 Rounds for Time

250/200 Meter Row or Ski

Front Elbow Plank

10 Hand Release Push Ups

*Elbow plank for the duration of the 250/200 meter Row or Ski.

With a running clock, as fast as possible perform the prescribed work in the order written. If the 250/200 meter Row/Ski takes 1 minute, then athlete must hold the plank for 1 minute. If it takes 2 minutes to do the Row/Ski, then they must hold for 2 minutes

Score is the time on the clock at the end.