WOD

CrossFit Unbowed – CrossFit

Thruster (Heavy set of 3)

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)
RX+ Thrusters (115/80)

Metcon (AMRAP – Reps)

Every 90 Seconds x 7 sets:

7 toes to bar

7 Burpee Box Jump Overs (24/20)
Pick a number (if you can’t do 7 toes to bar and 7 bbjo in 90 seconds, do 5, or 4, but challenge yourself for each round!)

Metcon (AMRAP – Reps)

Non-Equipment workout

EMOM 20

Every minute on the minute do…

10 jumping air squats

10 plank switches
Plank Switch: start in a plank on your elbow. Transition to straight arms and back. That’s one rep.

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