CrossFit WOD, May 18, 2025

Freedom (RX’d)
21-18-15-12-9-6
Burpee to Bar (6in)
50 Single Unders after each set

Independence
21-18-15-12-9-6
Burpee to Bar
35 Single Unders after each set

Liberty
18-15-12-9-6-3
Up Down
30 Single Unders after each set

• Target time: 8:00-10:00
• Time cap: 15:00

40-45 Min Bike Erg @Zone 2 Pace

First 30 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 Sec Seated Recovery Spin (Damper 3/2)

-then-

10-15 Min Z2 Seated

If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 15 Sec hard followed by 45 sec easy.
-then-
10-15 Min Zone 2