1/30/2025

Pause Bench Press

Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00

Baklava

Affiliate Compete (RX+)

4 sets:

1:00 Max Burpee to Bar (6in)

1:00 Max V-Ups

1:00 Max Walking Lunge Steps

1:00 Rest

Freedom (RX'd)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest

Independence
No Change to Workout

Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)
1:00 Rest

  • Target number of reps each set: 80+ reps (total)

  • Minimum number of reps before scaling: 50 reps (total)

CrossFit KGB