Wod

20210708

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

Back Squat (3 sets x 10 reps @70-75% of 1-RM)

Rest 2 minutes between set.

KB Single Leg Deadlift (2 sets x 8/side)

Rest 1 minute between set.

Aware of the interlocking of body rather than the weight.

Metcon

Metcon (Time)

3 Rounds or Time:

15 Overhead Squats 95/65 lbs

5 *Bar Muscle-ups

15/10 calories Bike
Time cap: 10 minutes.

Metcon (Time)

3 Rounds For Time:

15 Back Squats 65/55 lbs

10 Bent Over ow 65/55 lbs

15/10 calories Row

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