Wod

210524

Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (4 sets of 5 @ 85%)

Conditioning

Metcon (Time)

3 rounds for time:

60/40 Cals Row

100 Feet Dumbbell Front Rack Walking Lunge 50/35

Rest 1:30 between rounds.

Scaling:

As soon as you’re off the row, grab dumbbells.You’re not sprinting on the Row. Try to hold the same pace through all three rounds.

Intermediate Option:

3 rounds for time:

50/30 Cals Row

100 Feet Dumbbell Front Rack Walking Lunge 35/25

Rest 1:30 between rounds.

Beginner Option:

3 rounds for time:

40/20 Cals Row

100 Feet Walking Lunge

Rest 1:30 between rounds.

*Time Cap: 15 minutes

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