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CrossFit WOD, January 19, 2025

CrossFit – Sun, Jan 19
 📣WEATHER ANNOUNCEMENT  📣
We are keeping an eye on the weather and will keep you posted if any cancellations are necessary this week. If needed, you will find closure announcements HERE in Wodify and on our social media!

Workout Option 1
Two Worlds (2 Rounds for reps)

Freedom (RX’d)
2 sets
5 rounds
1 Rope Climb (Or 6 Strict Pull Ups)
50ft Single Dumbbell Walking Lunge (50/35)
-Rest 5:00 between sets-
(KG Conv 22.5/15)

Independence
2 sets
5 rounds
1 Rope Climb
50ft Dumbbell Walking Lunge (35/25)
Rest 5 minutes between sets
(KG Conv 15/10)

Liberty
2 sets
5 rounds
2 Zombie Climbs
50ft Walking Lunge
Rest 5 minutes between sets

  • Target time each set: 4-6 minutes
  • Time cap each set: 7 minutes

Workout Option 2
Recovery Workout (Checkmark)

Fartlek Run or Trail Run or Hike

45-60 Minutes
*Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.

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