7/19/2024

Cruller

Affiliate Compete (RX+)

5 Sets (New set every 5:00)

3:30 AMRAP

10 Strict Chin Ups

10 Dumbbell Bench (70s/50s)

-Max Calorie Ski (or Row)

in Remaining Time

-rest 1:30 between sets-

Freedom (RX'd)

5 Sets (New set every 5:00)
3:30 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 1:30 between sets-

Independence
5 Sets (New set every 5:00)
3:30 AMRAP
8 Strict Chin Ups
15 Dumbbell Bench (35s/25s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 1:30 between sets-

Liberty
5 Sets (New set every 5:00)
3:30 AMRAP
10 Ring Rows
10 Dumbbell Bench (light)
-Max Calorie Ski (or Row) in Remaining Time
-rest 1:30 between sets-

  • Target number of Calories each set: 25/20+ Calories

  • Minimum number of Calories before scaling: 20/15 Calories

Core Work

3 sets:

  • 15 Stick Sit Ups

  • 30 Flutter Kicks (each side)

  • 15 Standing Banded Pallof Press (each side)

*Rest 2:00 b/t sets

CrossFit KGB