Month: September 2017

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

Friends & Family Week

CrossFit Unbowed – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP – 20 100 DUs 15 Wall Balls 20/14# 15 Kettle bell Swings 53/35# 200m Run

Friends & Family Week!

CrossFit Unbowed – CrossFit Front Squat (Build to a Heavy 5 Rep) Superset with: 5 Bulgarian Split Squats each leg (use 2 DB) Bench Press (Build to a Heavy 5 Rep) Superset with: 10 Bent Over Single Arm Row each arm

Friends & Family Week

CrossFit Unbowed – CrossFit Metcon (AMRAP – Reps) EMOM – 10 5 Strict Pull-ups 5 Strict Dips Metcon (Time) 200m Run 9 Toes to Bar 9 Burpees 400m Run 15 Toes to Bar 15 Burpees 800m Run 21 Toes to Bar 21 Burpees


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