Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)
Bench press 5-5-3-3-3-1-1-1-1 reps
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
16 minute EMOM:
1 – 10-20 Calories Row
2 – 10 Push-Ups
3 – 10-20 Calories Assault Bike
4 – 6/side Dumbbell Overhead Squats
Pick reps, weights, etc. you can maintain for all 4 cycles. For dumbbell overhead squat, perform all of the reps on the same side before switching to the other side.