Wod

201119

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Strict Press:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Weighted Chin-up: 3 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

1: Press

Strict Press

Conditioning

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Front squats 115/75

Bar-facing burpees
Based off of

Wednesday 201111

Larry

21-18-15-12-9-6-3 reps for time of:

Front squats

Bar-facing burpees

*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag

♂ 115-lb. squat, 80-lb. sandbag

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