Movement Prep/Activation:
7:00 Barbell + Engine Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 rounds
8 Deadbugs
4 Dynamic Squat Stretches
5 PVC Muscle Cleans
5 PVC Front Squats
5 PVC Push Press
5:00–8:00
2 rounds
3 Empty Bar Hang Power Cleans
3 Empty Bar Front Squats
3 Empty Bar Push Jerks
3 Burpees
8:00–10:00
5 Empty Bar Clean and Jerks

Workout Prep:
2 Rounds @ 60–70%
2 Burpee Over Bar
2 Shoulder to Overhead
2 Front Rack Lunges

FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)
(KG conv: 52.5/35)

INDEPENDENCE (Intermediate):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)
(KG conv: 42.5/30)

LIBERTY (Beginner):
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)

3-5 minutes of easy cardio

2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.

3-4 sets
10 Weighted Hip Thrust @ moderate weight
30 Seated Oblique Twists with Med Ball (each side)
-Rest 3:00 between sets-

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

Alternating Shoulder Flexion 1 min
Wall Triceps Stretch 1 min/side

GOWOD Premium: Unlock better CrossFit performance with mobility routines personalized to your needs. Click the link below and use code MH20KEBDO to receive 20% off.
Get GOWOD Premium