6/30/2025

Hang Snatch + OH Squat

4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
- Complete 1 set every 1:30-2:00

The Dudes

Affiliate Compete (RX+)

5 Rounds

21/20 Calorie Air Bike

18 GHDs

12 Double Dumbbell Step Ups (50s/35s)(24/20)

Freedom (RX'd)
5 Rounds
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)

Independence
5 Rounds
16/13 Calorie Air Bike
12 GHDs + 6in Riser (Or V-Ups)
9 Double Dumbbell Step Ups (35s/25s) (20/16 box)

Liberty
5 Rounds
12/10 Calorie Air Bike
15 Sit Ups
9 Single Dumbbell Step Ups (light) (20/16 box)

  • Target time: 16:00-18:00

  • Time cap: 20:00

CrossFit KGB