11/28/2025

Back Rack Step Back Lunges

Set 1 -

12 Reps

Set 2 -

12 Reps

Set 3 -

12 Reps

3 sets
12 Back Rack Lunges (per leg)
-build across sets based on feel-

Mac & Cheese

Affiliate Compete (RX+)

30 Burpee over Bar

90 Thrusters (45/35)

30 Burpee over Bar

Freedom (RX'd)
25 Burpee over Bar
75 Thrusters (45/35)
25 Burpee over Bar

Independence
20 Burpee over Bar
60 Thrusters (45/35)
20 Burpee over Bar

Liberty
15 Up Downs
50 Single Dumbbell Thrusters (light)
15 Up Downs

CrossFit KGBNovember 23, 2025