CrossFit WOD, June 9, 2025

1. Movement Prep/Activation

3 minutes of cardio of choice
Mayhem Hip Halo Activation

2 Sets with an empty bar or PVC:

• 3 Clean Pulls from the High Hang (focus on speed through the middle)
• 3 Clean High Pulls from the High Hang (focus on elbows high and outside, keep the bar close)
• 3 Muscle Cleans from the High Hang (focus on a fast turn-over)
• 3 Tall Power Cleans (focus on pulling under the bar)
• 3 High Hang Power Cleans
• 3 Hang Power Cleans

2. Strength Workout:
Community Cup Workout #3:
20 minutes total to find a 1 rep Hang Power Clean AND a 1 rep Front Squat

3. Finisher Workout Prep
2 sets:
30 second Row
5 Wall Balls

In 20 minutes, establish:

1-rep-max front squat

1-rep-max hang power clean

In the comment box, list the weight lifted for each individual movement

https://games.crossfit.com/workouts/pro/2025/1

In 20 minutes, establish:

1-rep-max front squat

1-rep-max hang power clean

In the comment box, list the weight lifted for each individual movement

https://games.crossfit.com/workouts/pro/2025/1

In 20 minutes, establish:

1-rep-max front squat

1-rep-max hang power clean

In the comment box, list the weight lifted for each individual movement

https://games.crossfit.com/workouts/pro/2025/1

In 20 minutes, establish:

1-rep-max front squat

1-rep-max hang power clean

In the comment box, list the weight lifted for each individual movement

https://games.crossfit.com/workouts/pro/2025/1

In 20 minutes, establish:

1-rep-max front squat

1-rep-max hang power clean

In the comment box, list the weight lifted for each individual movement

https://games.crossfit.com/workouts/pro/2025/1

Freedom (RX’d)

Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)
(KG conv: 9/6)

* Rotate every time the other partner completes the wall balls. Score is total calories on the rower.

Independence
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (14/10)
(KG conv: 6/4)

Liberty
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 15 Wall Ball Thrusters (light)

• Target number of Calories: 80/65+ Calories
• Minimum number of Calories before scaling: 70/55 Calories

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

20x 90/90 Rotations
2 Minute Bench Stretch for Lats

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.