CrossFit WOD, November 5, 2025

1. Movement Prep/Activation

8:00 AMRAP
30-second Row
10 Heel Toe Rocks
10 Plate Toe Taps
5 Box Jumps (low)
3 Hang Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)

2. Workout Prep
3 sets:
100m Row (build in pace)
2 Box Jumps (build in height)
2 Hang Power Cleans (build in weight)

3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1 minute between sets-
* 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.

Freedom (RX’d)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row
(KG conv: 70/47.5 HPC)

Independence
850/775m Row
25 Box Jumps (20)
25 Hang Power Cleans (135/95)
25 Box Jumps (20)
850/775m Row
(KG conv: 60/42.5 HPC)

Liberty
500/450m Row
25 Box Step Ups (20)
25 Hang Dumbbell Power Cleans (light)
25 Box Step Ups (20)
500/450m Row

• Target time: 13:00-15:00
• Time cap: 18:00

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

1 Minute Calf Foam Rolling
1 Minute Forearm Smash
2x 10 Seated External Rotations (each side)

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.