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CrossFit WOD, January 11, 2025

CrossFit – Sat, Jan 11

Book Club Update! Discussion at 3pm rather than 5pm on Sunday, January 12th.

Warm-up

Warm Up

1. Movement Prep/Activation

2:00 Machine
-into-
8:00 AMRAP
10 Air Squats

5 Front Squat build weight
10 Sit Ups
10 Box Step Ups

Workout

4.40 Challenge Workout (Time)

Freedom (RX’d)
Teams of 2
440 calories on any machine
*Every 3:00 perform 4 Front Squats (165/105)
**Start with the Machine

Independence
Teams of 2
440 calories on any machine
-Every 3:00 perform 4 Front squats (115/80)

Liberty
Teams of 2
220 calories on any machine
-Every 3:00 perform 8 Goblet Squats

Talk with a coach about your goals, get the plan to achieve them.