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Wod

20211119

Reebok CrossFit Roppongi – CrossFit

Skill

pistol squat

[Basic]
Pistol Progression

Deck Squat

Deck Squat Modified on Box

One Leg Deck Squats on box

One Leg Deck Squats

Clean and Jerk (*Get ready for Metcon.)

Metcon

Metcon (Time)

CrossFit Games Open 20.4

For Time:

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (95/65 lb)

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (135/85 lb)

30 Box Jumps (24/20 in)

10 Clean-and-Jerks (185/115 lb)

30 Single-Leg Squats

10 Clean-and-Jerks (225/145 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (275/175 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (315/205 lb)
Scale as needed.

*Don’t Drop The Barbell !!

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