CrossFit WOD, April 13, 2025

Freedom (RX’d)
12:00 AMRAP
12/10 Calorie Air Bike
10 Kettlebell Goblet Squats (53/35)
(KG conv: 24/16)

Independence
12:00 AMRAP
10/8 Calorie Air Bike
8 Kettlebell Goblet Squats (53/35)
(KG conv: 24/16)

Liberty
12:00 AMRAP
8/6 Calorie Air Bike
10 Kettlebell Goblet Squats (light)

• Target Rounds: 7+ rounds
• Minimum number of rounds before scaling: 5 Rounds

40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated

If a BikeErg is not available, sub Air Bike, other machine, or run and perform 40-45 min at a Zone 2 Pace