Wod

201105

Reebok CrossFit Roppongi – CrossFit

Strength

Deadlift

Every 2:00

5 reps @ 75%

3 reps @ 85%

1 rep + @ 95%

Conditioning

Metcon (No Measure)

20 Minute EMOM:

1 – 15-20 Wall Balls 20/14

2 – 15-20 Kettlebell Swings 70/53

3 – 15/10 Calories Assault Bike

4 – 10-15 Chest-to-bar Pull-ups

5 – 5-10 Burpee Box Jump Overs 24/20

Keep track of time to complete each round. Goal stimulus is unbroken across all movements and consistent times for each set. You choose the reps and weight that you can maintain for all of four sets.

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