Wod

20210721

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.
Hope you can Clear the Pull-ups in July.

Strength

Shoulder Press (3 sets x 3 reps @85-90% of 1-RM)

Rest 2 minutes between set.

Dumbbell Press (4 sets x 8-12 reps @DB 15/10, 10/7, 7/5kg.)

Double Kettlebell, Strict Press

Rest 2 minutes between set.

Metcon

Metcon (Time)

4 rounds for time of:

500m Row

15 Strict Press 95/65 lbs.
Time cap: 16 minutes.

Metcon (Time)

4 rounds for time of:

500m Row or Bike or Run

15 Strict Press Empty Bar or DB 10/7, 7/5kg.

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