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By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Romanian Deadlift: 3 sets of 8

2) Weighted Strict Pull-up: 3 sets of 5

[Fitness]

1) Single Leg Romanian Deadlift: 3 sets of 8/side

2) Supinated Negative Pull-Up: 3 sets of 3

1: Romanian Deadlift

2: Weighted Pull-ups

Conditioning

Metcon (7 Rounds for time)

[Performance][Fitness]

“CrossFit Linchpin 200219”

7 Intervals, each for time of:

7/5 Calories, Rowing

7 Busters

7/5 Calories, Rowing

*Rest 2 minutes between intervals

Men: Two 50-lb. Dumbbells

Women: Two 35-lb. Dumbbells

Or, as a 2-person team…

7 Rounds for time of:

Partner “A”

7/5 Calories, Rowing

7 Busters

7/5 Calories, Rowing

Partner “B”

7/5 Calories, Rowing

7 Busters

7/5 Calories, Rowing