8/5/2025

Erastus Corning

Affiliate Compete (RX+)

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10…

Burpee Box Jump Overs (24/20)

4x50ft Shuttle Runs after each set

Freedom (RX'd)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
4x50ft Shuttle Runs after each set

Independence
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
3x50ft Shuttle Runs after each set

Liberty
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Up Down + Box Step up (20)
2x50ft Shuttle Runs after each set

  • Target number of Rounds: 8+ Rounds

  • Minimum number of Rounds before scaling: 6 Rounds

Turkish Get-Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

CrossFit KGB