CrossFit WOD, April 11, 2025

1. Movement Prep/Activation

2:00 Machine
-into-
6:00 AMRAP
30-second Ski
5 Inchworms
10-second Handstand Hold
5 Snatch Deadlifts
3 Hang Power Snatch

2. Workout Prep
3 sets:
20-second Ski (build in pace)
3 Power Snatch (build in weight)
1 Wall Walk

Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
250/200m Ski (OR Row)
15 Power Snatch (75/55)
3 Wall Walks
(KG conv: 35/25 PS)

Independence
Teams of 2
5 sets (each/1:1)
200/175m Ski OR Row
15 Power Snatch (65/45)
2 Wall Walks
(KG conv: 30/20 PS)

Liberty
Teams of 2
5 sets (each/1:1)
150/125m Ski OR Row
12 Dumbbell Snatch (light)
3 Inchworms

• Target time each set: 2:20-2:45
• Time cap each set: 3:00

4 sets:
10 Turkish Sit Ups
-rest 30 seconds-
30 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-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