Above and Beyond CrossFit

Grass Court (AMRAP - Rounds and Reps)
FREEDOM (RX):
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 22.5/15)

INDEPENDENCE (Intermediate):
20:00 AMRAP
35 Double Unders
50 Single Arm Dumbbell Push Press (35/25)
35 Double Unders
50 Abmat Sit Ups
35 Double Unders
32/26 Calorie Air Bike or 40/32 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 15/10)

LIBERTY (Beginner):
20:00 AMRAP
30 Single Unders
30 Single Arm Dumbbell Push Press (light)
30 Single Unders
30 Abmat Sit Ups
30 Single Unders
25/20 Calorie Air Bike or 30/24 Calorie Bike Erg
(Score is Rounds + Reps)

Federer vs Nadal (Time)
FREEDOM (RX):
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)

INDEPENDENCE (Intermediate):
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.
(Score is Time)

LIBERTY (Beginner):
FOR TIME
400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set
(Score is Time)

Join us at 9:00 AM tomorrow as we throw down to celebrate 250 years of America! Grab your best red, white, and blue, bring the energy, and get ready for some patriotic fitness and freedom. 🇺🇸🦅💪

TUESDAY, JUNE 30, 2026

FREEDOM (RX):
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
(KG conv: 60/42.5)
-Rest until the 10:00 mark, then Complete Part 2-

INDEPENDENCE (Intermediate):
FOR TIME
30 Clean & Jerks (115/75)
(KG conv: 52.5/35)
-Rest until the 10:00 mark, then Complete Part 2-

LIBERTY (Beginner):
FOR TIME
20 Clean & Push Press (light)
-Rest until the 10:00 mark, then Complete Part 2-

Late Nights (Time)
FREEDOM (RX):
8 SETS
15/12 Calorie Air Bike
75 Double Unders
100ft Single Dumbbell or Kettlebell Overhead Carry (70/50)
-Rest 1:30 between sets-
(Score is Time for Slowest Set)
(KG conv: 32.5/22.5)

INDEPENDENCE (Intermediate):
8 SETS
12/10 Calorie Air Bike
60 Double Unders
100ft Single Dumbbell or Kettlebell Overhead Carry (50/35)
-Rest 1:30 between sets-
(Score is Time for Slowest Set)
(KG conv: 22.5/15)

LIBERTY (Beginner):
8 SETS
10/8 Calorie Air Bike
50 Single Unders
50ft Single Dumbbell or Kettlebell Overhead Carry (light)
-Rest 1:30 between sets-