CrossFit WOD, April 20, 2025

Freedom (RX’d)
Every 3:00 (8 sets)
25/20 Calorie Air Bike

Independence
Every 3:00 (8 sets)
20/16 Calorie Air Bike

Liberty
Every 3:00 (8 sets)
15/12 Calorie Air Bike

• Target Time each set: 1:20-1-1:40
• Time cap each set: 2:00

40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated

If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 20 minutes are 12 Sec hard followed by 48 sec easy.
-then-
20-25 Min Zone 2