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CrossFit WOD, January 25, 2025

CrossFit – Sat, Jan 25
 FRIENDLY REMINDER!
Classes are more full than usual this time of year. All our classes (except Saturdays)  have an 18-person cap. This cap is in place to create the BEST experience possible for athletes and ensure safety. Make sure you hop in WODIFY and get RSVP'd for the classes of your choice early in the day. If you are waitlisted, feel free to show up, and if no spot opens, you can work out on your own in Open Gym or wait for a later class time! Thank you, and let's continue to crush 2025!

Warm-up

Workout
Warm Up

1. Movement Prep/Activation

3:00 Machine
-into-
8:00 AMRAP
10 Roll and Reach
10 Cat/Cows
5 Deadlifts (empty bar)
5 Muscle Cleans + 5 Shoulder Press (empty bar)
5 Up Downs

2. Workout Prep
2 sets:
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead
-build across sets-

4.40 Challenge Workout #3 (AMRAP – Rounds and Reps)

Freedom (RX’d)
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
40 Deadlifts (75/55)
40 Hang Power Cleans (75/55)
40 Shoulder to Overhead (75/55)
*Pick up where you left off after each set

Independence
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
40 Deadlifts (65/45)
40 Hang Power Cleans (65/45)
40 Shoulder to Overhead (65/45)
-Pick up where you left off after each set

Liberty
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
20 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
20 Dumbbell Push Press (light)
-Pick up where you left off after each set

  • Target number of reps each set: 70+ Reps
  • Minimum number of reps before scaling: 50 reps
  • Target Total Rounds across all 4 sets: 3+ rounds

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