Unwritten – CrossFit Functional

Metcon (Time)

Hero Wod Rowan – Teams of 4

11 rounds for time

11 clean & jerks 155/105

11 burpees

11 chest to bar

11 American KB Swings 53/35

15 Ab mat sit ups

7 front squats 155/105

80 DU’s

Each team member will row 1145 meters

Scaled Options:

C&J – Ground to OH with plate

CTB – Ring Rows/Jumping pull ups

Front Squat – Goblet squat with plate

DU’s – singles or tap jumps

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