11/15/2024

Front Squat

2 sets x 2 Front Squats (90-95% of Wk 1 Heavy Single)

-Complete a set every 3:00-

Hot Cocoa

Affiliate Compete (RX+)

5 Rounds

100 Double Unders

20 Shoulder to Overhead (95/65)

Freedom (RX'd)
5 Rounds
75 Double Unders
15 Shoulder to Overhead (95/65)

Independence
5 Rounds
60 Double Unders
15 Shoulder to Overhead (75/55)

Liberty
5 Rounds
60 SIngle Unders
10 Dumbbell Push Press (light)

  • Target time: 10-11 minutes

  • Time cap: 15 minutes

CrossFit KGB