CrossFit Republic – CrossFit

Daily Bodybuilding Bro – Sesh – 32 Minutes (Weight)

0 – 8 Minutes: 4 Sets of 12 – 15 Double Dumbbell Chest Press with Rotation

8 – 16 Minutes: 4 Sets of 12 – 15 Close Grip Double Dumbbell Bent Over Row

16 – 24 Minutes: 4 Sets of 12 – 15 Dumbbell Tricep Kick Backs Each Side

24 – 32 Minutes: 4 Sets of 20 Seated Alternating Bicep Curls (R/L = 2)

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Endurance W.O.D. – 30 Minutes (Time)

2 Rounds for Time…

60/48 Calorie Echo Bike

1000/800 Meter Row

800 Meter Run

If unable to run, swap for a 1000/800 Meter Ski and put scaled.