Wod

210420

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Clean Complex (Hang Power Clean + High Hang Squat Clean): Every 90 seconds for 7 sets

*Warm-up as needed. Start around 60% of your 1RM Clean. Build as heavy as deemed fit.

Hang Power Clean + High Hang Squat Clean

Conditioning

210414 (Calories)

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of ring dips

Rest 15 seconds

Scaling:

Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.

Beginner Option:

7 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of assisted push-ups

Rest 15 seconds

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