3/24/2025

Back Squat

Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below

Nigel Uno

Affiliate Compete (RX+)

Every 4:00 (4 sets)

15 Toes to Bar

20 Burpee Box Jump Overs (24/20)

15 Toes to Bar

Freedom (RX'd)
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs (24/20)
12 Toes to Bar

Independence
Every 4:00 (4 sets)
10 Toes to Bar
12 Burpee Box Jump Overs (24/20)
10 Toes to Bar

Liberty
Every 4:00 (4 sets)
10 Hanging Knee Raises
10 Up Downs + Box Step Up (24/20)
10 Hanging Knee Raises

  • Target time each set: 2:15-2:45

  • Time cap each set: 3:00

CrossFit KGB