Reebok CrossFit Roppongi – CrossFit


Metcon (No Measure)

Pause Tempo Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds each rep. 3 seconds descent.

Pause Tempo Bench Press


Metcon (No Measure)


Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 190527.


Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 assisted push-ups

9 squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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