CrossFit WOD, January 10, 2025

1. Movement Prep/Activation

2:00 Machine
-into-
6:00 AMRAP
10 Banded Pull Aparts
5 Bench Press (build in weight)
10 Sit Ups
10 Box Step Ups

2. Workout Prep
2 sets:
5/4 Calorie Machine
2 Bench Press
-practice transitioning on and off machines

Freedom (RX’d)
Teams of 2
440 calories on any machine
*Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35))
**Start with the Machine
(KG conv: 85/50 Bar or 22.5/15 DBs)

Independence
Teams of 2
440 calories on any machine
-Every 3:00 perform 4 Bench Press (155/95) or 8 Push-ups or 8 Dumbell Bench (2×50/35)
(KG conv: 70/42.5 Bar or 22.5/15 DBs)

Liberty
Teams of 2
220 calories on any machine
-Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups

• Target time: Sub 40 minutes
• Time cap: 50 minutes

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality
-rest 30 seconds-
12 Standing DB Lateral Raise @ moderate weight – maintain quality
-rest 30 seconds-
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.