9/30/2025

Deficit Deadlift

Set 1 -

3 Reps

Set 2 -

2 Reps

Set 3 -

1 Reps

Set 4 -

3 Reps

Set 5 -

2 Reps

Set 6 -

1 Reps

Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
Post: 3 sets of 10 Dumbbell Seesaw Press

Brasstown Bald

Affiliate Compete (RX+)

5 Rounds

20/15 Calorie Air Bike

12 Dumbbell Deadlifts (70s/50s)

100ft Dumbbell Farmer Carry (70s/50s)

Freedom (RX'd)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)

Independence
5 Rounds
12/10 Calorie Air Bike
12 Dumbbell Deadlifts (35s/25s)
100ft Dumbbell Farmer Carry (35s/25s)

Liberty
5 Rounds
10/8 Calorie Air Bike
10 Dumbbell Deadlifts (light)
50ft Dumbbell Farmer Carry (light)

CrossFit KGBSeptember 26, 2025