9/15/2025

Back Squat

Set 1 -

3 Reps

Set 2 -

2 Reps

Set 3 -

1 Reps

Set 4 -

3 Reps

Set 5 -

2 Reps

Set 6 -

1 Reps

Back Squat (Wave 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%

Post: 3 sets of 10 Barbell Rows (supinated grip)

Full Draw

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 Rounds
8 Dumbbell Box Step Overs (50s/35s)(20)
12 Alternating Dumbbell Snatches (50/35)
48 Double Unders

Independence
6 rounds
8 Dumbbell Box Step Over (35s/25s)(20)
12 Alternating Dumbbell Snatches (35/25)
36 Double Unders

Liberty
6 rounds
8 Single Dumbbell Box Step Ups (light)(20)
8 Alternating Dumbbell Snatches (light)
36 Single Unders

CrossFit KGBSeptember 10, 2025