Wod

200712

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 (Time)

[Performance]

For time:

50ft KB Front Rack Lunge 20/12kg

27 Strict Handstand Push-ups

50ft KB Front Rack Lunge 20/12kg

21 Strict Handstand Push-ups

50ft KB Front Rack Lunge 20/12kg

15 Strict Handstand Push-ups

50ft KB Front Rack Lunge 20/12kg

9 Strict Handstand Push-ups

[Fitness]

For time:

50ft KB Front Rack Lunge 20/12kg

6 Wall Walks

50ft KB Front Rack Lunge 20/12kg

5 Wall Walks

50ft KB Front Rack Lunge 20/12kg

4 Wall Walks

50ft KB Front Rack Lunge 20/12kg

3 Wall Walks

Time Cap: 12 minutes

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