CrossFit WOD, July 22, 2025

1. Movement Prep/Activation

8:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch
-PVC to Empty Bar-

2. Workout Prep
3 sets:
10 Double Unders
2 Power Snatch (build in weight)

Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)

Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold

Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up

Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up

Freedom (RX’d)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)

Independence
Every 2:00 (10:00)
35 Double Unders
5 Power Snatch (60-70%)

Liberty
Every 2:00 (10:00)
50 Single Unders
8 Dumbbell Snatch (light)

• Target time each set: 45-60 seconds
• Time cap each set: 60 seconds

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
1 Minute Quadruped Forearm Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.