Wod

210510

Reebok CrossFit Roppongi – CrossFit

Strength

Front Squat (5 reps @ 75%, 2 sets of 2 @ 80%, 2 sets of 2 @ 85%)

Conditioning

Metcon (Time)

7 rounds for time:

11 Wall Balls 20/14

50′ DB Farmers Carry 50/35

11 Toes-to-bars

10 DB Box Step Overs 24/20″ 50/35

Scaling

This workout taxes your grip. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option:

7 rounds for time:

11 Wall Balls 20/14

50′ DB Farmers Carry 35/25

11 Toes-to-bars

10 DB Box Step Overs 24/20″ 35/25

Beginner Option:

5 rounds for time:

11 Wall Balls 14/8

50′ DB Farmers Carry 25/15

11 Knee Raises

10 DB Box Step Overs 24/20″ 25/15

*Time Cap: 15 minutes

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