Wod

20210726

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.

Weighted Pull-up (Take a 12 Minutes)

*Find a heavy weight that can be done 3 times.

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 minutes:

20 Alt DB Hang Clean and Jerk 22.5/15 kg

20 V-ups

Metcon (AMRAP – Reps)

AMRAP 10 minutes:

20 Alt DB Hang Clean and Jerk 12/10, 10/7, 7/5 kg

20 AB Mat Sit-ups

Accessory

Metcon (No Measure)

Accessory work:

3 Rounds not for time:

10/side KB One Hand Row

Rest 1 minuet

10 Empty Barbell Curls

Rest 1 minuet between set.

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