7/30/2024

Healer - Medical

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike
- Rest 2:00 between sets -

Independence
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Air Bike
-Rest 2:00 between sets -

Liberty
5 Sets
2:00 AMRAP
20 Air Squats to a Med Ball
Max Calorie Air Bike
-Rest 2:00 between sets -

  • Target number of Calories each set: 18/14+

  • Minimum number of Calories before scaling: 14/11

Mayhem Mini-Pump: Chest and Triceps

3 Rounds

  • 10 Barbell Bench Press @ moderate weight – maintain quality

  • 12 Flat Bench DB Chest Fly @ moderate weight – maintain quality

  • 10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 2 min between rounds-

CrossFit KGB