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Check out this burn 🔥!

Hey Y’all! its been about 9 months since CrossFit Upheaval closed! At the beginning, it was super hard. There was depression and feeling lost and lacking purpose. That being said after moping around for awhile I decided I needed to start to rebuild. So the past 6 months or so have been trial and errorContinue reading “BroFit is Live!!”

BroFit Hang Clean 10 sets to hit a heavy – Preacher Curls 5×12 (2s) Dips 5×12 (2s) 5×10 Heavy Hammer Curls

Bench Press 5×5@73% Lunges 5×12 5×10 Skull Crusher Pullover Narrow Press

BroFit Row 1000m 5 SB over shoulder Bike 2000m 5 SB over Shoulder

BroFit Bench Press 5×5@70% – Seated DB Press 100 reps Every pause 12 Heavy 1 Arm Rows – 100 V-ups

BroFit Power Snatch + 3 OH Squats – 1 legged wall Deadlifts 5×12 Superset with Chest Flies 5×12 (2s)

Swole is the goal Deadlift – 5×5@60% 100 BB Bicep Curls 100 Skull Crushers Every time you stop one immediately switch to the other. Don’t go too light, if you get above 25 reps on the first set start over heavier. HS Pushups 5×12

Bro Endurance 2 Rounds – Rest 2:00 between 50 Cal Row 20 HSPUs 25 Cal Row 10 Strict HSPUs