Wod

“20210701”

Reebok CrossFit Roppongi – CrossFit

Skill

Pull-ups

Skill 10 minutes:

*Strict Pull-ups

(Negative Pull-ups or etc..)

If you can Pull-ups, challenge How many times you can do it in one set.

Strength

Back Squat (3 sets x 3 reps @90% of 1-RM)

Rest 2 minutes between set.

Front Squat (3 sets x 3 reps @90% of 1-RM)

Rest 2 minutes between set.

Goblet Squat (3 sets x 10 reps (3111))

=Fitness=

KB: 32/24 kg, 24/16 kg, 20/12 kg

Metcon

Metcon (Time)

4 Rounds For Time:

6 Strict Pull-ups

12 Back Squats 115/75 lbs *From Floor

30 unbroken Double-unders
*If you fail, start from the beginning.

Metcon (Time)

4 Rounds For Time:

10 Banded Pull-ups or 12 Ring Row

12 DB Front Squats 15/10 kg, 10/7 kg, 7/5 kg.

30 unbroken single-unders

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