Wod

200503

By 2020-05-03 5月 4th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1) 5 rounds for time:

750/675m Row or 1800/1600m Assault Bike

20 Wall Balls 20/14

10 Barbell Shoulder-to-Overhead 75/55

Scale as needed.

Extra Work:

2) Pull-Ups: 4 sets of 5-10

Rest 90-120 seconds between sets. Heavy as possible.

[Fitness]

1) 5 rounds for time:

750/675m Row or 1800/1600m Assault Bike

20 Wall Balls 14/8

10 Dumbbell Shoulder-to-Overhead 35/25

Scale as needed.

Extra Work:

2) Ring Rows: 4 sets of 10-15

Rest 90-120 seconds between sets.

[No At-Home Workout]

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