Wod

210603

Reebok CrossFit Roppongi – CrossFit

Strength

Front Squat (3 sets of 3 @ 70%, 3 sets of 2 @ 75%)

Conditioning

Metcon (Time)

210528

5 rounds for time of:

Row 500 meters

7 thrusters

♀ 95 lb. ♂ 135 lb.

Scaling:

Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.

Intermediate Option:

5 rounds for time of:

Row 500 meters

7 thrusters

♀ 85 lb. ♂ 115 lb.

Beginner Option:

3 rounds for time of:

Row 500 meters

7 thrusters

♀ 45 lb. ♂ 65 lb.

Leave a Reply