Wod

20210710

Reebok CrossFit Roppongi – CrossFit

Strength

Thruster (Find your 3 reps max Thrusters)

Rest as needed.

Metcon

Metcon (AMRAP – Reps)

=Performance=

AMRAP 8 minutes Up-radder:

2 Pull-ups

2 Clusters

4 Pull-ups

4 Clusters

6 Pull-ups

6 Clusters

8 Pull-ups

8 Clusters

etc…

Increase 2 reps, each rounds.

Rx:

155/95.

Options:

115/95, 95/65 lbs.

Metcon (AMRAP – Reps)

AMRAP 8 minutes Up-radder:

2 Banded Pull-ups

2 Dumbbell Clusters

4 Banded Pull-ups

4 Dumbbell Clusters

6 Banded Pull-ups

6 Dumbbell Clusters

8 Banded Pull-ups

8 Dumbbell Clusters

etc….

Increase 2 reps, each rounds.

Dumbbell: 15/10kg, 10/7kg, 7/5kg

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