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Dropping in from another CrossFit? Please scroll down to use the drop-in button under membership to choose your number of visits and reserve your spot in class. Please email info@crossfitkgb.com with questions.
If you have NEVER done CrossFit before *YOU MUST PLEASE* email us PRIOR to buying a pass. This is NOT OPTIONAL. Thank you for your patience and understanding.
Dead-Stop Shoulder Press
6 sets
3 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-
Terk
Affiliate Compete (RX+)
3 Rounds
50/40 Calorie Row
30 Strict Sit Ups
Freedom (RX'd)
3 Rounds
40/32 Calorie Row
25 Strict Sit Ups
Independence
3 Rounds
35/28 Calorie Row
20 Strict Sit Ups
Liberty
3 Rounds
25/20 Calorie Row
20 Sit Ups
Target timet: 13-15 minutes
Time cap: 18 minutes