Wod

201019

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

1.5xBW 1RM BS

Level 2

BW BS

Level 1

0.75xBW BS

Strength

1) Back Squat: 8 sets of 3 @ 60%

Rest 90-120 seconds between sets.

2) Kettlebell Swing: 3 sets of 15

1: Back Squat (8 sets of 3 @ 60% (Explosive))

Level 3

2: Russian Kettlebell Swing

Level 3

Conditioning

Metcon (3 Rounds for reps)

3 rounds for Max Reps:

40 seconds Calories Assault Bike

20 seconds Rest

40 seconds Burpees

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Scale as needed.

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