Wod

20211012

Reebok CrossFit Roppongi – CrossFit

Gymnastics

Metcon (No Measure)

Gymnastics:

EMOM 9 minutes.

MIn1-3: 5-10 Strict Pull-ups

MIn4-6: 5-10 Kipping Pull-ups

MIn7-9: 5-10 Butterfly Pull-ups

Fitness:

MIn1-3: 5-10 Negative Pull-ups

MIn4-6: 5-10 Banded Pull-ups

MIn7-9: 5-10 Tempo Ring Rows(2111)

Pull-ups

Please Enter the pull-up type and number of times.

Ring Rows

Please Enter the number of times.

Metcon

Metcon (Time)

For Time:

2500/2000m Row or 6000/4500m Bike

*Every minute, 3 pull-ups begin pull-up.

Time cap: 20 minutes.

*Rx+ 3 Strict Pull-ups.

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