Reebok CrossFit Roppongi – CrossFit
WOD
Metcon (No Measure)
[Performance]Load as needed.
[Fitness]1a) 5 rounds for time:
10 Dumbbell Hang Power Snatch 25/15
10 Box Jumps 24/20
For Snatch all reps on one side or alternate. Scale as needed. Directly into….
1b) 4 rounds for time:
10 Dumbbell Hang Power Clean 25/15
10 Dumbbell Floor Press 25/15
Dual dumbbells. Scale as needed. Directly into…
1c) 3 rounds for time:
10 Dumbbell Front Squats 25/15
10 Burpee Lateral Hop Over Dumbbell
Scale as needed. Directly into…
1d) 2 rounds for time:
20 Kettlebell Swings 35/25
20 Alternating Lunges
Scale as needed. Directly into…
1e) for time:
30 Dumbbell Thrusters 25/15
30 Ring Rows
Scale as needed.