6/4/2025

American IV

Affiliate Compete (RX+)

30:00 AMRAP

1000m Row

30 GHDs

30 Burpees over Rower

Freedom (RX'd)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower

Independence
30:00 AMRAP
850m Row
20 GHDs (Or V-Ups)
15 Burpee over Rower

Liberty
30:00 AMRAP
500m Row
20 Sit Ups
10 Up Downs

  • Target number of Rounds: 3.5+ Rounds

  • Minimum number of Rounds before scaling: 3 Rounds

Sandbag Hold

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

CrossFit KGB