Wod

“20210706”

Reebok CrossFit Roppongi – CrossFit

Skill

Pull-ups

Skill 10 minutes:

Pull-ups

(Strict, Kipping, Negative, Banded etc..)

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

Strength

Metcon (Weight)

Turkish Get-up
3 sets x 3/side

Heavy as possible.

Metcon

Metcon (AMRAP – Reps)

EMOM 18 minutes(6 sets)

Min-1: 8-12 Kettlebell Deadlifts 32/24 kg

Min-2: 8-12 Box Jump Over 24/20 inch

Min-3: 8-12 Ring Dips
Score: Total Rep

Metcon (AMRAP – Reps)

EMOM 18 minutes(6 sets)

Min-1: 6-8 Kettlebell Deadlifts 16/12kg, 12/8kg.

Min-2: 6-8 Box Step Over 20 inch

Min-3: 8-15 Reverse Push-UPs
Score: Total Rep

Extra Work

Metcon (Time)

Plank Hold
3 sets x 2 minutes

Rest 60 seconds Between set.

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