CrossFit WOD, August 15, 2025

1. Movement Prep/Activation

2:00 Row
-into-
6:00 AMRAP
10 Roll and Reach
10 Deadbugs
5 Push Ups
5 Dumbbell Hang Snatch (light)
50m Jog

2. Workout Prep
2 sets:
100m Row (build in pace)
2 Devils Press
50m Run (build in pace)

Freedom (RX’d)
Teams of 2
Every 6:00 (5 sets)
Partner 1:
500/400m Row
Partner 2:
10 Devils Press (35s/25s)
100m Run
*Switch when both are completed
(KG conv: 15/10 DBs)

Independence
Teams of 2
Every 6:00 (5 sets)
Partner 1:
400/350m Row
Partner 2:
10 Devils Press (25s/15s)
100m Run
Switch when both are completed
(KG conv: 10/7.5 DBs)

Liberty
Teams of 2
Every 6:00 (5 sets)
Partner 1:
300/250m Row
Partner 2:
8 Dumbbell Clean and Jerks (light)
50m Run
Switch when both are completed

• Target time each set: 4:00-5:00
• Time cap each set: 5:00

4 rounds:

10 Tempo Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Chin-Ups @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Barbell Drag Curls @ moderate weight RPE 7
-rest 2 minutes b/t 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.