WOD

CrossFit Unbowed – CrossFit

View Public Whiteboard

Clean and Jerk Complex

On the :90 seconds for 6 complexes….

3 position power clean (high hang, hang, ground) + split jerk

1 Complex @ 60%

1 Complex @ 63%

1 Complex @ 66%

1 Complex @ 69%

1 Complex @ 72%

1 Complex @ 75%

Metcon (AMRAP – Reps)

On the Minute x 16 (4 Rounds):

Minute 1 – 18/14 Calorie Row

Minute 2 – 6 Power Cleans (185/135)

Minute 3 – 200m run

Minute 3 – 50 Double Unders

Metcon (Time)

Non Equipment Wod: Sally

(https://www.youtube.com/watch?v=AZ2c3qNK8sE) Link to song.

2 rounds –

For the song, every time they say “down” hit the bottom of the squat. Every time they say “up” come on up. Hold it until they say up.

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!