7/1/2025

Deadlift

4 sets
2 Deadlift @88% + 4 Bounding Jumps
- Complete 1 set every 1:30-2:00

Bounding Jump

4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)

Louisville Colonels

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower

Independence
No Change to Workout

Liberty
For Time:
20 Up Downs
400m Row
20 Up Downs

  • Target time: Sub 7:00

  • Time cap: 10:00

CrossFit KGB