Reebok CrossFit Roppongi – CrossFit


Metcon (No Measure)


1) Pause Front Squat: 3 Reps Every 2:00 x 3 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Pause for 3 seconds in the bottom of the Squat.

2) Front Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as possible.


1) Pause Kettlebell Goblet Squat: 3 sets of 8

2) Dumbbell Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Load as heavy as possible.

1: Paused Front Squat

2: Front Squat


Metcon (Distance)

Partner Up:

[Performance] [Fitness]

12 Minutes Max Meters of Row

*2020 Wodapalooza Pace Race (Starting from Men 2:00/500m, Women 2:10/500m, it will increase pace throughout the event.)

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