12/6/2025

Spicy

Compete (RX+) / Freedom (RX)

Part 1 - Buy-In (Shared, split as desired)

400 Double Unders

  • 1 Partner jumps while the other rests

Part 2 - 12 Rounds (6 per Partner)

1 Partner completes a full round while the other rests

1 Round;

  • 8 Single DB Devil's Press(50/35)

  • 10 DB Goblet Squats (50/35)

  • 12 V-Ups

Part 3 - Synchro Finisher

3 Rounds:

  • 12 Synchro Burpees

  • 20 Synchro Air Squats

  • 16 Alternating DB Snatches (50/35)

Independence

Part 1 - Buy-In (Shared, split as desired)

400 mixed Single Unders and Double Unders

  • 1 Partner jumps while the other rests. Mix single and double unders as desired

Part 2 - 12 Rounds (6 per partner)

1 Partner completes a full round while the others rests

1 Round;

  • 8 Single DB Devil's Press (35/25)

  • 10 DB Goblet Squats(35/25)

  • 12 V-Ups

Part 3 - Synchro Finisher

3 Rounds:

  • 12 Synchro Burpees

  • 20 Synchro Air Squats

  • 16 Alternating DB Snatches (35/25)

Liberty

Part 1 - Buy-In (Shared, split as desired)

400 Single Unders

  • 1 Partner jumps while the other rests

Part 2 - 12 Rounds (6 per partner)

1 Partner completes a full round while the other rests

1 Round;

  • 8 Burpees or Up Downs

  • 10 DB Goblet Squats (choose weight)

  • 12 Sit-Ups

Part 3 - Synchro Finisher

3 Rounds:

  • 12 Synchro Up Downs

  • 20 Synchro Air Squats

  • 16 Alternating DB Snatches (choose weight)

CrossFit KGB