WOD

CrossFit Unbowed – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 25

100/80 Calorie Row

50 Thrusters (95/65)

5 Rope Climbs

100/80 Calorie Row

50 Power Snatch (95/65)

5 Rope Climbs

100/80 Calorie Row

50 Clean and Jerks (95/65)

5 Rope Climbs
Break up the work as you see fit.

Warm-up (No Measure)

3 Sets:

10 Banded Good Mornigns

10 Banded Pull Aparts (Men – red band, Ladies – blue band)

20 Situps

20 Super-man

Metcon (Time)

Non-Equipment Workout

With a partner (split reps in half if alone)

For time:

2:00 running

100 clapping pushups

2:00 running

100 side pillar reach throughs

2:00 running

100 good mornings (use pipe/band/towel on back)

2:00 running

100 bicycle kicks

2:00 running

100 jumping jacks

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!