Reebok CrossFit Roppongi – CrossFit
WOD
Metcon (No Measure)
[Performance][Fitness]1) 3 Supersets:
1 – 10 DB Bent Over Rows + 10 Pull-Ups
2 – 10 Floor Presses + 10 Bench Dips + 10 Push-Ups
2) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps:
30 Dumbbell Box Step-ups 25/15 @ 24/20
30 Alternating Hang Dumbbell Snatch 25/15
30 Burpees
Max Rope Sit-to-Stand or Single Arm Ring Rows
This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP.