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CrossFit WOD, February 9, 2025

CrossFit – Sun, Feb 9

Workout Option 1
Les Bleus (Time)

Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs
Perform 6 Line Facing Burpees after each round
* Each shuttle run rep is 25 feet down + 25 feet back.

Independence
10-9-8-7-6-5-4-3-2-1
x50ft Shuttle Run
4 Line Facing Burpees after each round.

Liberty
10-9-8-7-6-5-4-3-2-1
x50ft Shuttle Run
4 Up Downs after each round.

  • Target Time: 11-13 minutes
  • Time Cap: 16 minutes

Workout Option 2
Recovery Workout (Checkmark)

45-60 Minute AMRAP
Run on Runner @Zone 2 Pace
*Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort.

Alternative option:
45-60 Minute AMRAP on any machine available @Zone 2 Pace
*Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.