Wod

200730

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Deadlift: Every 2:30

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Pick weights based on feel. Form over load.

[Fitness]

Romanian Deadlift: Every 2:30

5 sets of 8

*Form over load.

1: Deadlift

1: Romanian Deadlift

Conditioning

Metcon (Time)

[Performance]

3 rounds for time of:

800-m row

21 toes-to-bars

12 deadlifts 275/185 *55-60% of 1RM Max DL

[Fitness]

3 rounds for time of:

500-m row/1000-m bike

21 tuck-ups/v-ups

12 kettlebell swings 20/12kg

*Time Cap: 20 minutes

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