6/19/2025

Hammerheads

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)

Independence
No Change to Workout

Liberty
Every 2:00 (14:00)
150/125m Row
4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light)

  • Target time each set: 1:10-1:20

  • Time cap each set: 1:30

Shock Method: Press

3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

CrossFit KGB