Wod

210519

Reebok CrossFit Roppongi – CrossFit

Strength

Front Squat (4 sets of 3 @80%, 4 sets of 3 @85%)

Rest 90-120 seconds between sets.

Conditioning

210512 (Time)

15-12-9 reps for time of:

Thrusters

Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up

♂ 135-lb. thruster, 45-lb. pull-up

Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.

Intermediate Option:

15-12-9 reps for time of:

Thrusters

Weighted pull-ups

♀ 75-lb. thruster, 20-lb. pull-up

♂ 115-lb. thruster, 35-lb. pull-up

Beginner Option:

15-12-9 reps for time of:

Thrusters

Jumping pull-ups

♀ 45-lb. thruster

♂ 65-lb. thruster

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