CrossFit WOD, April 12, 2025

1. Movement Prep/Activation

Hip Halo Warm Up + Banded 7’s
-into-
8:00 AMRAP
10 Kip Swings
10 Ring Rows
10 Box Step Ups
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)

2. Workout Prep
3 sets:
2 Front Squats (build in weight)
2 Box Jump Overs (build in height)
3 Chest to Bar Pull Ups

Strength Option – 8 minute EMOM:
Level 1:
Odd Minute: 30 second Hang on Rig
Even Minute: 10-12 Heel Assist Rope Pull Ups

Level 2:
Odd Minute: 40 second Hang on Rig
Even Minute: 4-5 Rope Pull to Stand

Level 3:
Odd Minute: 1 Legless Seated To Stand
Even Minute: 2 Rope Climbs

Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM:
Odd Minute: 2 Rope Climbs
Even Minute: 10 GHD Sit Ups OR 15 V- Ups

6 minute EMOM

Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 5-7 Ring Rows

Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups

Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 3-5 Weighted Pull Ups [choose a weight you can hit at least 3 each round]

Freedom (RX’d)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
(KG conv: 60/42.5 FS)

*Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.

Independence
2:00 AMRAP
10 Front Squats (115/80)
10 Box Jump Overs (24/20)
Max Reps Pull Ups
-Rest 2:00 between sets-
-Complete sets until you accumulate 75 Pull Ups
(KG conv: 52.5/35 FS)

Liberty
2:00 AMRAP
10 Dumbbell Front Squats (light)
10 Box Step Ups (24/20)
Max Reps Ring Rows
-Rest 2:00 between sets-
-Complete sets until you accumulate 100 Ring Rows

• Target time: 14:00-17:00 (4-5 sets)
• Time cap: 26:00 (7 sets)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.