<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 rounds:</span><br><span style="color:rgb(103,106,108);font-size:13px;">20/16 Calorie Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 GHD Sit Ups (Or V-Ups)</span></p><p> </p><p>Independence<br>5 rounds:<br>16/13 Calorie Row<br>12 GHD Sit Ups + 6in Riser (Or V-Ups)</p><p> </p><p>Liberty<br>5 rounds:<br>12/10 Calorie Row<br>15 Sit Ups</p><ul><li>Target Time: 10-12 minutes</li><li>Time Cap: 15 minutes</li></ul>

<p>45-60 Min AMRAP (Zone 2 Pace)<br>3,000m Bike Erg (or 90/70 cal Air Bike)<br>35ft Handstand Walk (or 2 Wall Walks)<br>8 Strict Knee to Elbow</p>