CrossFit WOD, October 18, 2025

1. Movement Prep/Activation

200 M Run
-into-
8:00 AMRAP
4 Inchworms
4 Box Step Ups
4 Russian Kettlebell Swings
4 Kip Swings
4 Ring Rows
4 Hang Power Cleans
4 Front Squats
4 Strict Press

2. Workout Prep
Take some time and have athletes get set up with equipment, space, and making sure they understand the order.

Freedom (RX’d)
FOR TIME:
22 Push Ups
22 Air Squats
22 Kettlebell Swings
22 Pull Ups
22 Deadlifts
22 Push Presses
22 Box Jumps
22 Burpees
22 Goblet Squats
22 Lunges
22 Toes to Bar
22 Hang Power Cleans
22 Thrusters
22 Box Jump Overs
22 Hand Release Push Ups
22 Kettlebell High Pulls
22 Reverse Lunges
22 Chest to Bar Pull Ups
22 Front Squats
22 Power Snatches
22 Burpee Box Jump Overs
22 Push Ups
Barbell: 95/65#, Kettlebell: 53/35#, Box 24/20″
(KG conv: 42.5/30 barbell, 22.5/15 kettlebell)

This workout consists of 22 movements to honor the 22 Veterans we lose each day to suicide, and to stand with those still here, still fighting. It’s a challenge, a tribute, and a call to action.

To learn more about the workout, register, or donate, please visit: mission22.org/mission-22-wod

Independence
Barbell: 75/55#, Kettlebell: 35/26#, Box 20/16″
(KG conv: 35/25 barbell, 16/12 kettlebell)

Liberty
Barbell: 45/35#, Kettlebell: 26/18#, Box 20/16″
(KG conv: 20/15 barbell, 12/8 kettlebell)

• Target time: 18:00-22:00
• Time cap: 25:00

3 sets
:15 L-Sit
-rest 30 secs-
25 Banded Tricep Press Downs @ RPE 7/10
-rest 30 secs-
16 Alternating Leg V Ups (8 each side)
-rest 30 secs-
25 Banded Bicep Curls @ RPE 7/10
-rest 1 minute between sets-

* L-sits can be performed hanging from the bar or on parallettes on the floor – athlete’s choice.
* 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.