CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Double Dumbbell Chest Press with Twist (Score last set both dumbbell weights) 8 – 16 Minutes: 4 Sets of 12 Single Dumbbell Pullover (Score last set dumbbell weight) 16 – 24 Minutes: 4 Sets of 12 Banded Seated Tricep Extensions (No score just note heaviest band color for yourself) 24 – 32 Minutes: 4 Sets of 12 Banded PVC Bicep Curl (No score just note heaviest band color for yourself) () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 30 minutes of… 10 Burpees 10 Air Squats 10 Push Ups 10 Abmat Sit Ups 50 Meter Farmers Carry (70s/55s) 50 Meters would be just to side walk and back but it is just over 150...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Double Dumbbell Chest Press with Twist (Score last set both dumbbell weights) 8 – 16 Minutes: 4 Sets of 12 Single Dumbbell Pullover (Score last set dumbbell weight) 16 – 24 Minutes: 4 Sets of 12 Banded Seated Tricep Extensions (No score just note heaviest band color for yourself) 24 – 32 Minutes: 4 Sets of 12 Banded PVC Bicep Curl (No score just note heaviest band color for yourself) () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 30 minutes of… 10 Burpees 10 Air Squats 10 Push Ups 10 Abmat Sit Ups 50 Meter Double KB Farmers Carry (70s/55s) 50 Meters would be just to side walk and back but it is just...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Double Dumbbell Chest Press with Twist (Score last set both dumbbell weights) 8 – 16 Minutes: 4 Sets of 12 Single Dumbbell Pullover (Score last set dumbbell weight) 16 – 24 Minutes: 4 Sets of 12 Banded Seated Tricep Extensions (No score just note heaviest band color for yourself) 24 – 32 Minutes: 4 Sets of 12 Banded PVC Bicep Curl (No score just note heaviest band color for yourself) () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 30 minutes of… 10 Burpees 10 Air Squats 10 Push Ups 10 Abmat Sit Ups 50 Meter Double KB Farmers Carry (70s/55s) 50 Meters would be just to side walk and back but it is just...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Double Dumbbell Chest Press with Twist (Score last set both dumbbell weights) 8 – 16 Minutes: 4 Sets of 12 Single Dumbbell Pullover (Score last set dumbbell weight) 16 – 24 Minutes: 4 Sets of 12 Banded Seated Tricep Extensions (No score just note heaviest band color for yourself) 24 – 32 Minutes: 4 Sets of 12 Banded PVC Bicep Curl (No score just note heaviest band color for yourself) () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 30 minutes of… 10 Burpees 10 Air Squats 10 Push Ups 10 Abmat Sit Ups 50 Meter Double KB Farmers Carry (70s/55s) 50 Meters would be just to side walk and back but it is just...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Double Dumbbell Chest Press with Twist (Score last set both dumbbell weights) 8 – 16 Minutes: 4 Sets of 12 Single Dumbbell Pullover (Score last set dumbbell weight) 16 – 24 Minutes: 4 Sets of 12 Banded Seated Tricep Extensions (No score just note heaviest band color for yourself) 24 – 32 Minutes: 4 Sets of 12 Banded PVC Bicep Curl (No score just note heaviest band color for yourself) () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 30 minutes of… 10 Burpees 10 Air Squats 10 Push Ups 10 Abmat Sit Ups 50 Meter Double KB Farmers Carry (70s/55s) 50 Meters would be just to side walk and back but it is just...Read more