7/23/2024

Olympic Medalists

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

10-20-30-40

Box Jump Overs (20)

40-30-20-10

Toes to Bar

*200m Run after each round

Independence
10-15-20-30
Box Jump Overs (20)
30-20-15-10
Toes to Bar
-200m Run after each round

Liberty
10-15-20-25
Box Step up and Overs (20)
25-20-15-10
Hanging Knee Raises
-200m Run after each round

  • Target time: 13-15 minutes

  • Time cap: 20 minutes

Mayhem Mini-Pump: Back and Biceps

4 Rounds

  • 12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7

  • 10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

CrossFit KGB