1/23/2025

Tempo Bench Press

10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-

Nile Monitor

Affiliate Compete (RX+)

15-13-11-9-7

Push Up + Renegade Row (50s/35s)

-50ft Double Dumbbell Walking Lunge (50s/35s) after each set of Push Ups + Renegade Row

Freedom (RX'd)
13-11-9-7-5
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50/35) after each set of Push Ups + Renegade Row-

Independence
13-11-9-7-5
Push Up + Renegade Row (35s/25s)
-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row-

Liberty
13-11-9-7-5
Dumbbell Bench + Bent Over Double Dumbbell Row (light)
-50ft Walking Lunge after each set Bench + Bent over Row-

CrossFit KGBJanuary 22, 2025