Wod

200613

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.

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