8/8/2024

Cowtown Coliseum

Affiliate Compete (RX+)

4 sets

2:30 AMRAP

20 Bench Press (135/95)

20 Kettlebell Goblet Squats (70/53)

Max meter Row in remaining time

Rest 2:30 between sets

Rollover meters count

Freedom (RX'd)
4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time
Rest 2:30 between sets
Rollover meters count

Independence
4 sets
2:30 AMRAP
20 Bench Press (75/55)
20 Kettlebell Goblet Squats (35/26)
Max meter Row in remaining time
Rest 2:30 between sets

Rollover meters count

Liberty
4 sets
2:30 AMRAP
15 Dumbbell Bench Press (light)
15 Kettlebell Goblet Squats (light)
Max meter Row in remaining time
Rest 2:30 between sets

Rollover meters count

• Target number of meters each set: 200/150+ (800/600m+ Total)

• Minimum number of meters before scaling: 150/100 (600/400m Total)

Mayhem Mini-Pump: Core

4 rounds:

10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank

*Rest 2 minutes between rounds

Kettlebell Side Bend
Face Up Chinese Plank
Dip-Supported Leg raise*Use boxes,parallettes, or rings if needed