Wod

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Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Clean and Jerk:

2 sets of 1 @ 70%

2 sets of 1 @ 75%

2 sets of 1 @ 80%

2 sets of 1 @ 85%

Rest 90-120 seconds between sets.

Clean and Jerk

Conditioning

Metcon (4 Rounds for time)

Every 4:00 X 4 Sets:

20 Wall Balls 20/14

20 Burpees

20 Kettlebell Swings 70/53

20 Box Jump Overs 24/20

Rotate order of movements each round. Keep track of time and attempts to complete each round.

Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:

Every 4:00 X 4 Sets:

20 Wall Balls 20/14

20 Burpees

20 Kettlebell Swings 53/35

20 Box Jump Overs 24/20

Beginner Option:

Every 4:00 X 4 Sets:

15 Wall Balls 14/8

15 Burpees

15 Kettlebell Swings 35/26

15 Squat Jumps

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