CrossFit WOD, September 29, 2025

1. Movement Prep/Activation

2:00 Machine
-into-
8:00 AMRAP
8 Box Step Ups
8 Deadbugs
8 Ring Rows
4 Inchworms
4 Lunge Matrix (each)
4 Single Arm Dumbbell Thrusters (each)

2. Workout Prep
3 sets:
2 Box Jump Overs
2 Thrusters
2 GHDs
2 Bar Facing Burpees

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

Freedom (RX’d)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Bar Facing Burpees
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
(KG conv: 42.5/30 Thrusters)

Independence
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 Bar Facing Burpees
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
(KG conv: 35/25 Thrusters)

Liberty
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Up Downs
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)

• Target time: 14:00-16:00
• Time cap: 18:00

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

1 Minute Ring Lat Stretch
15x Bootstrappers
1 Minute Couch Stretch

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.