11/17/2025

Manchester United

Affiliate Compete (RX+)

5 sets:

400m Run

20 GHDs

20 Alternating Dumbbell Snatches (50/35)

-rest 2:00 between sets-

Freedom (RX'd)
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings (53/35)
-rest 2:00 between sets-

Independence
5 sets:
400m Run
15 GHDs (Or V-Ups)
20 Kettlebell Swings (35/26)
-rest 2:00 between sets-

Liberty
5 sets:
300m Run
15 Sit Ups
15 Russian Kettlebell Swings (light)
-rest 2:00 between sets-

  • Target time 28:00-32:00

  • Time cap: 38:00

CrossFit KGB