4/29/2025

Event 5

Affiliate Compete (RX+)

30/24 Calorie Air Bike

30 Bar Muscle Ups

30/24 Calorie Air Bike

Freedom (RX'd)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike

Independence
25/20 Calorie Air Bike
15 Bar Muscle Ups (OR 30 Chest to Bar Pull Ups)
25/20 Calorie Air Bike

Liberty
20/15 Calorie Air Bike
30 Jumping Pull Ups
20/15 Calorie Air Bike

  • Target time: 5:00-7:00

  • Time cap: 10:00

Gymnastics: Ring Dips

Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row

CrossFit KGB