WOD

CrossFit Unbowed – CrossFit

Clean and Jerk

Every 90 seconds x 7 sets

1 Power Clean – 1 Hang Squat Clean – 1 Front Squat

Metcon (Time)

For Time:

2000m Row

200 Double Unders

10 Rounds of Cindy

(1 round of Cindy = 5 pullups, 10 pushups, 15 air squats)
We’ve rowed a lot this week, if you have access to running or an assault bike, feel free to sub!

Running – 2k run

Assault Bike – 100 calories

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

Metcon (Time)

Non-Equipment Workout

For time:

50-40-30-20-10

Supermans

Hollow Body Rocks

Jumping Jacks

Lunges (alternating)

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