7/2/2025

Brooklyn Robins

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)

Independence
No Change to Workout

Liberty
Every 2:00 (12:00)
40 Single Unders
4 Dumbbell Cleans + 4 Dumbbell Squats + 4 Dumbbell Push Press (light)

  • Target time each set: :50-1:05

  • Time cap each set: 1:15

Shock Method

“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-

Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.

CrossFit KGB