Wod

210314

Reebok CrossFit Roppongi – CrossFit

WOD

210309 (Time)

7 rounds for time of:

15 GHD sit-ups

15 back extensions

10 thrusters

10 clean and jerks

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option:

7 rounds for time of:

10 GHD sit-ups

10 back extensions

10 thrusters

10 clean and jerks

♀ 75 lb. ♂ 115 lb.

Beginner Option:

5 rounds for time of:

10 sit-ups

10 unweighted good mornings

7 thrusters

7 clean and push presses

♀ 35 lb. ♂ 55 lb.

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