Wod

20210731

Reebok CrossFit Roppongi – CrossFit

Strength

Shoulder Press (3 sets x 10 reps @70% of 1-RM)

Rest 90 sec between set.

Metcon

Metcon (AMRAP – Reps)

EMOM 20 minutes(5 sets)

Min-1: 15/12 Calories Bike or Row

Min-2: 1Lap/side KB Single Arm Overhead Walk 32/24kg

Min-3: *Max Rep Chest-to-Bar Pull-Ups

Min-4: Rest

*Score: Chest-to-Bar Pull-up

Metcon (AMRAP – Reps)

EMOM 20 minutes(5 sets)

Min-1: 12/10 Calories Bike or Row

Min-2: 1 Lap/side KB Suitcase Carry 16/12kg

Min-3: *Max Rep Pull-ups or Ring Row

Min-4: Rest

*Score: Pull-up or Ring Row

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