7/11/2025

Front Squat

5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-

Box jump by Height

Box Jumps: Moderate-High Height

5 sets
3 Box Jumps

King Randor

Affiliate Compete (RX+)

10:00 AMRAP

1 Legless Rope Climb (Or 5 Strict Pull Ups)

10 Ring Push Ups (Or Deficit Push Ups (4in/2in))

Freedom (RX'd)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))

Independence
10:00 AMRAP
1 Rope Climb (Or 3 Strict Pull Ups)
8 Ring Push Ups (Or Deficit Push Ups (4in/2in))

Liberty
10:00 AMRAP
1 Zombie Rope Climb (Or 5 Ring Rows)
8 Bar Push Ups

  • Target number of Rounds: 7+ Rounds

  • Minimum number of Rounds before scaling: 5 Rounds

CrossFit KGB