Wod

200704

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]
3 rounds of:

3 weighted pull-ups

5 strict pull-ups

7 kipping pull-ups

Rest 90-120 seconds between sets.

[Fitness]

3 rounds of:

3 Negative pull-ups

5 Banded pull-ups

7 Jumping pull-ups

Rest 90-120 seconds between sets.

Conditioning

Metcon (4 Rounds for time)

[Performance]

Every 8:00 x 4 sets:

20 Box Jump Overs 24/20

20 Toes-to-Bars

20 Wall Balls 20/14

20 Chest-to-bar Pull-ups

*Rotate the order of movements each round. Scale as needed, the goal stimulus for this is to be around equal work to rest, or more rest than work.

[Fitness]

Every 8:00 x 4 sets:

20 Box Jump Step Down

20 Tack Crunches

20 Wall Balls 14/8

20 Band Lat Pull Down

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