Wod

210317

CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Power Snatch: 10 sets of 1 @ 75%

Rest 90-120 seconds between sets.

Power Snatch

Conditioning

Metcon (Time)

3 rounds for time:

1000m Assault Bike

50 Double-unders

500m C2 Row

50 Double-unders

1000m Assault Bike

50 Double-unders

Scaling:

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

Intermediate Option:

Every 3:00 x 9 sets

1000m Assault Bike / 500m C2 Row

50 Double-unders

Beginner Option:

Every 3:00 x 9 sets

800m Assault Bike / 400m C2 Row

50 Single-unders

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