11/20/2025

Sheffield United

Affiliate Compete (RX+)

4 Rounds

25/20 Calorie Air Bike

25 Single Arm Dumbbell Push Press (50/35)

25 Stick Sit Ups

Freedom (RX'd)
4 Rounds
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press (50/35)
20 Stick Sit Ups

Independence
4 Rounds
16/14 Calorie Air Bike
20 Single Arm Dumbbell Push Press (35/25)
16 Stick Sit Ups

Liberty
4 Rounds
12/10 Calorie Air Bike
12 Single Arm Dumbbell Push Press (light)
15 Sit Ups

  • Target time: 12:00-14:00

  • Time cap: 16:00

Accessory

3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

CrossFit KGB