Reebok CrossFit Roppongi – CrossFit


Metcon (No Measure)

1) 2-Position Clean (floor, mid-thigh): 5 sets @ 70%

2) Snatch Deadlift: 3 sets of 4 @ 95% of 1RM Snatch

1: 2-Position Clean (floor, mid-thigh)

Snatch Pull


Metcon (Time)


21-18-15-12-9-6-3 reps for time of:


Echo Bike (calories) = Assault Bike


This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option:

21-18-15-12-9-6-3 reps for time of:

Double-unders *

Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option:

For time:

45 single-unders

15-cal. bike

36 single-unders

12-cal. bike

27 single-unders

9-cal. bike

18 single-unders

6-cal. bike

9 single-unders

3-cal. bike

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