Workout of the Day

Sunday Funday

CrossFit Unbowed – CrossFit

Metcon (Time)

21-18-15-12-9-6-3

Calorie Row

Shoulder Press 75/55#

Friday

Announcements

Friends & Family Week
November 13 – 19, 2017
Earn $100 when they sign up!

CrossFit Unbowed – CrossFit

Metcon (Time)

“ Partner Barbara”

5 Rounds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats
Rest 3:00 b/t rounds

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Thursday

Announcements

Friends & Family Week
November 13 – 19, 2017
Earn $100 when they sign up!
Unbowed 5k thisSaturday
November 18, 2017

CrossFit Unbowed – CrossFit

Metcon (Time)

(With a Partner)

300 Double Unders

120 Ball Slams

80 Dumbbell Snatch 50/35#

40 Handstand Push-ups

300 Double Unders
Partners complete work together. One person works at a time. All movements are scalable and modifiable.

Weightlifting Wednesday

Announcements

Friends & Family Week
November 13 – 19, 2017
Earn $100 when they sign up!
Unbowed 5k thisSaturday
November 18, 2017

CrossFit Unbowed – CrossFit

Back Squat (10 – 9 – 8 – 7 – 6)

Back Squat

Back Squat

Back Squat

Back Squat

1000m Row (Time)

Max Effort 1000m Row

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