CrossFit WOD, April 27, 2025

Freedom (RX’d)
Every 2:00 (8 sets)
12/10 Calorie Air Bike
10 Single Arm Dumbbell Push Press (50/35)(5/side)
(KG conv: 22.5/15)

Independence
Every 2:00 (8 sets)
10/8 Calorie Air Bike
10 Single Arm Dumbbell Push Press (35/20)(5/side)
(KG conv: 15/10)

Liberty
Every 2:00 (8 sets)
8/6 Calorie Air Bike
10 Single Arm Dumbbell Push Press (light)(5/side)

• Target time each set: Sub 1:10
• Time cap each set: 1:30

40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 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 15 Sec hard followed by 45 sec easy.
-then-
20-25 Min Zone 2