Workout of the Day

Team Series Event 2

CrossFit Unbowed – CrossFit

Good Mornings (3×12 Sumo Stance )

33% of your 10 rep max Sumo Deadlift

Metcon (No Measure)

3×8 Eccentric Knee Flexion

Metcon (AMRAP – Reps)

For time:

120 double-unders, each, relay

120 chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 double-unders, each, relay

Men use 95-lb. barbell

Women use 65-lb. barbell

Cap: 15 minutes
Scaled

120 single-unders, each, relay

120 jumping chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 single-unders, each, relay

Men use 65-lb. barbell

Women use 45-lb. barbell

Sumo Deadlift

Team Series Event 3

CrossFit Unbowed – CrossFit

Metcon (AMRAP – Reps)

50 synchronized wall-ball shots

30 cleans, 135 lb.

50 synchronized wall-ball shots

20 cleans, 185 lb.

50 synchronized wall-ball shots

10 cleans, 225 lb.
Scaled:

95/65 lb.

135/95 lb.

155/105 lb.

Team Series Event 1

CrossFit Unbowed – CrossFit

Metcon (Time)

With a partner:

9 – 15 -21

Syncro Thrusters 95/65#

Syncro Bar Facing Burpees

Metcon (No Measure)

3 Rounds

8 Turkish Sit Up each

8 – 1 Arm RKB Swing each

8 Barbell Rollout

8 Sumo Stance Good Morning

:30 Barbell Overhead Hold

Partner Saturday

CrossFit Unbowed – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP – 25

Partner 1:

8 Thrusters 135/95#

10 Pull-ups

11 Box Jumps 30/24″

Partner 2:

400m Wallball Run 20# minimun

Friday

CrossFit Unbowed – CrossFit

Metcon (AMRAP – Reps)

EMOM – 12

Odd: 7 Shoulder Press

Even: 20 L-Hang Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

150’ Walking Lunge

15 DB Hang Power Cleans

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