CrossFit Republic – CrossFit

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

32 Minutes

0 – 8 Minutes: 4 Sets of 10 – 12 Heavy Double Dumbbell Bench Press (Score both dumbbells)

8 – 16 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Flys (8 – 10 Each Side) (Score one dumbbell)

16 – 24 Minutes: 4 Sets of 16 – 20 Alternating Crossbody Underhand Arm Raises (8 – 10 Each Side) (Score one dumbbell)

24 – 32 Minutes: 12 – 15 Double Dumbbell Squeeze Press (Score both dumbbells)

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Daily Endurance W.O.D. – 30 Minutes (Time)

For Time

5 Rounds

30 Arms Only Bike Arm Pushes (R/L=1)

20 Hand Release Push Ups

30/24 Calorie Ski

20 Ab Mat Sit Ups

Instead of a calorie amount today for the arms only bike, athletes will just count their arm pushes as R/L = 1 to better standardize the amount of time on the bike.