CrossFit WOD, June 20, 2025

1. Movement Prep/Activation

2:00 Machine
-into-
8:00 AMRAP
25ft Lizard Crawl
10 Russian Kettlebell Swings (light)
5 Up Downs
10 Dynamic Squat Stretch

2. Workout Prep
2 sets:
1:00 Machine
4 Plate Snatch (build in weight)
2 Burpees to Plate
4 Plate Squats (build in weight)

Freedom (Rx’d)
25:00 AMRAP
Partner 1: Max Calorie Machine
Partner 2:
10 Plate Snatch (“Pizza Flips”) (45/35)
10 Burpee to Plate
10 Plate Squat (45/35)
-switch every time a round is completed
(KG conv: 20/15)

Independence
25:00 AMRAP
Partner 1: Max Calorie Machine
Partner 2:
10 Plate Snatch (“Pizza Flips”) (35/25)
8 Burpee to Plate
10 Plate Squat (35/25)
-switch every time a round is completed
(KG conv: 15/10)

Liberty
25:00 AMRAP
Partner 1: Max Calorie Machine
Partner 2:
10 Plate Snatch (“Pizza Flips”) (light)
5 Up Down to Plate
10 Plate Squat (light)
-switch every time a round is completed

• Target Calories: 300/240+ Calories
• Minimum number of Calories before scaling: No minimum

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds