CrossFit WOD, March 8, 2025

1. Movement Prep/Activation

Hip Halo Warmup
-into-
8:00 AMRAP
30-second Bike Erg (easy pace)
5 Sandbag Squats (lightweight)
10-sec Sandbag Front Hold

2. Workout Prep
3 sets (each)
100m Bike Erg
2 Sandbag Squats (build-in weight for each set)

Freedom (RX’d)
Teams of 2
2000/1750m Bike Erg or 800m Run
30 Sandbag Squats (150/100) or 30 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
24 Sandbag Squats (150/100) or 24 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
18 Sandbag Squats (150/100) or 18 Front Squats (185/125)
(KG conv: SB 70/45, FS 85/57.5)
* One partner works at a time. Split reps/calories

(sub 60/48 cal Air Bike if needed)

Independence
Teams of 2
For Time
1600/1300m Bike Erg or 600m Run
30 Sandbag Squats (100/70) or 30 Front Squats (135/95)
1600/1300m Bike Erg or 600m Run
24 Sandbag Squats (100/70) or 24 Front Squats (135/95)
1600/1300m Bike Erg or 600m Run
18 Sandbag Squats (100/70) or 18 Front Squats (135/95)
(KG conv: SB 45/32.5, FS 60/42.5)
(sub 50/40 cal Air Bike if needed)

Liberty
Teams of 2
For Time
1000/750m Bike Erg or 400m Run
30 Wall Ball Squats
1000/750m Bike Erg or 400m Run
24 Wall Ball Squats
1000/750m Bike Erg or 400m Run
18 Wall Ball Squats
(sub 30/24 cal Air Bike if needed)

• Target time: 17-19:00
• Time cap: 24:00

4 rounds:

10 Deficit Sumo DB/KB Deadlift @ moderate weight
-rest 30 seconds-
10 Band Pull Through @ moderate weight
-rest 30 seconds-
15 Plank Walk (each side)
-rest 30 seconds-
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
-Rest 2 minutes between 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