Wod

201223

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Strict Press:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

Press

Strict Press

Conditioning

Metcon (6 Rounds for time)

Every 4:00 x 6 sets:

12 Thrusters 95/65

12 Bar Facing Burpees

12 Toes-to-bar

*Work to Rest ratio should be 1:1. Maintain your time in each round.

[Scaling Tips]

thruster -> dumbbell thruster

bar facing burpee -> burpee

toes-to-bar -> v-up, tuck-up, hanging knee raise

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