7/17/2025

Front Squat

3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-

Shaggy Rogers

Affiliate Compete (RX+)

15:00 AMRAP

15 Dumbbell Bench Press (50s/35s)

15 GHDs

60 Double Unders

Freedom (RX'd)
15:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
15 GHDs
40 Double Unders

Independence
15:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 GHDs
30 Double Unders

Liberty
15:00 AMRAP
10 Dumbbell Bench Press (light)
10 Sit Ups
30 Single Unders

  • Target number of Rounds: 6.5+ Rounds

  • Minimum number of Rounds before scaling: 5 Rounds

CrossFit KGB