CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Back Squat:
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
Rest 2-3 minutes between sets.
Back Squat
Conditioning
Metcon (Time)
For time:
21 Bar Muscle-ups
1200/1000m Assault Bike
15 Muscle-ups
1200/1000m Assault Bike
9 Muscle-ups
1200/1000m Assault Bike
Scaling:
Modify the movements and reduce the distance so you can keep moving through this workout at high intensity.
Intermediate Option:
For time:
21 Chest-to-bar Pull-Ups
1200/1000m Assault Bike
15 Chest-to-bar Pull-Ups
1200/1000m Assault Bike
9 Chest-to-bar Pull-Ups
1200/1000m Assault Bike
Beginner Option:
For time:
21 Jumping Pull-Ups
1000/800m Assault Bike
15 Jumping Pull-Ups
1000/800m Assault Bike
9 Jumping Pull-Ups
1000/800m Assault Bike
*Time Cap: 15 minutes