WARM UP
1:00 Easy Bike
2 SETS
10 Air Squats
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Strict Press
1 SET (Empty Bar)
5-7 Back Squats
5-7 Shoulder Press
5-7 Deadlifts
CrossFit Total – EVENT 3/4/5: THE CROSSFIT TOTAL
FOR LOAD
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
(Score is Total Weight)
*Athletes have 12:00 at each station to establish a heavy lift for each movement.
FREEDOM (RX) – EVENT 13 | ’26 CFG — SPRINT (version)
FOR TIME
50/40 Calorie Air Bike
(Score is Time)
TIME CAP: 4:00
INDEPENDENCE
FOR TIME
50/40 Calorie Air Bike
(Score is Time)
LIBERTY
FOR TIME
30/24 Calorie Air Bike
(Score is Time)