5/17/2024

That’s my secret Captain; I’m always angry!

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
-0:00-4:00-
800m Run
-4:00-8:00-
Heavy Double Power Snatch
-8:00-12:00-
800m Run

Independence
No Change to Workout

Liberty
-0:00-4:00-
500m Run
-4:00-8:00-
Heavy Single Power Snatch
-8:00-12:00-
500m Run

  • Target time each Run: 3-3:30

  • Time cap each Run: 3:50

Mayhem Mini-Pump: Glutes and Shoulders

4 Rounds

  • 10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7

  • 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

  • 10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

CrossFit KGB