Reebok CrossFit Roppongi – CrossFit

Strength

Overhead Squat (5 sets of 5 @ 65%)

Conditioning

Metcon (AMRAP – Reps)

20 Minute EMOM:

1 – 10/7 Cal Row

2 – 10 Wall Balls 20/14

3 – 11/8 Cal Row

4 – 11 Wall Balls

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Scaling:

Continue increasing reps by 1 each round until 20 minute is up. If you can’t catch up the round, decrease the number of the reps. Intermediate athletes can do these movements as prescribed.

Beginner Option:

20 Minute EMOM:

1 – 7/4 Cal Row

2 – 7 Wall Balls 14/8

3 – 8/5 Cal Row

4 – 8 Wall Balls

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