8/13/2025

Wapiti

Affiliate Compete (RX+)

3 sets:

40/32 Calorie Air Bike

100ft Dumbbell Walking Lunge (50s/35s)

-rest 3:00 between sets-

Freedom (RX'd)
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-

Independence
3 sets:
25/20 Calorie Air Bike
100ft Dumbbell Walking Lunge (35s/25s)
-rest 3:00 between sets-

Liberty
3 sets:
20/16 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
-rest 3:00 between sets-

  • Target time each set: 4:00-5:00

  • Time cap each set: 6:00

  • Overall time cap: 24:00

Sandbag Hold

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

CrossFit KGB