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CrossFit WOD, January 18, 2025

CrossFit – Sat, Jan 18

Warm-up
Warm Up

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep
2 sets (with partner)
100m Run (at workout pace)
3 Synchro Burpees

Workout
4.40 Challenge Workout (AMRAP – Rounds and Reps)

Freedom (RX’d)
Teams of 2
AMRAP 40 Minutes
400m Run
40 Burpees
400m Run
40 Air Squat
400m Run
40 Push Up

All reps are done together. Move on to the next station after both partners complete the previous one. If unable to run, sub a 1000/800m Row, shared between partners.

Scoring:
Run option: every 10m = 1 rep (40 total per run)
Row option: every 25/20m = 1 rep (40 total per row)

Independence
No Change to Workout

Liberty
Teams of 2
30:00 AMRAP
400m Run
40 Up Downs
400m Run
40 Air Squat
400m Run
40 Elevated Push Ups

No Target Score, Just Move and Have Fun.

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