CrossFit WOD, May 25, 2025

Freedom (RX’d)
Every 1:00 (16:00)
Minute 1: 12/10 calorie Row
Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side)
Minute 3: 5-8 Strict Toes to Bar
(KG conv: 16/12 KB)

Independence
Every 1:00 (16:00)
Minute 1: 10/8 calorie Row
Minute 2: 8 Single Arm Russian Kettlebell Swings (26/18)
Minute 3: 4-6 Strict Toes to Bar
(KG conv: 12/8 KB)

Liberty
Every 1:00 (16:00)
Minute 1: 30 second Row
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 10 Hanging Knee Raises

• Target time each station: 30-40 seconds
• Time cap each station: 45 seconds

40-45 min Bike Erg @ Zone 2 Pace
**First 30 minutes are seated recovery spin damper 3/2. Perform 10 Air Squats at the top of every 2 minutes (including start).
then
10-15 min Zone 2 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 easy Zone 2 pace. Perform 10 Air Squats at the top of every 2 minutes (including start)
-then-
10-15 Min Zone 2