5/22/2024

Bene Gesserit

Affiliate Compete (RX+)

6 rounds:

12/10 Calorie Air Bike

12 Overhead Squats (95/65)

Freedom (RX'd)
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats (75/55)

Independence
6 rounds:
10/8 Cal Air Bike
12 Overhead Squats (65/45)

Liberty
6 rounds:
9/7 Cal Air Bike
12 SIngle Dumbbell Front Squat (light)

  • Target time: 7-9 minutes

  • Time cap: 12 minutes

Core Work

4 sets:

  • 15 Strict Hanging Leg Raise

  • 50ft Single DB Overhead Carry (Left– as heavy as possible)

  • 50ft Single DB Overhead Carry (Right – as heavy as possible)

  • :30 sec Side Plank on Forearm (each side)

*Rest 2:00 b/t sets

CrossFit KGB