Wod

200621

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.

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