171113


Reebok CrossFit Roppongi – CrossFit

Strength

Front Squat (10 sets of 2 @ 55%)

*Rest 1 minute between sets.

Conditioning

Metcon (Time)

[Sport]

5 rounds for time of:

50/35-lb. dumbbell thrusters, 15 reps

50 double-unders

12-foot rope climb, 3 ascents/ 15 Strict Pull-Ups

[Fitness]

5 rounds for time:

10 Dumbbell/Kettlebell Thrusters 35/26

100 Single-Unders
“CrossFit HQ 171109”

*Time Cap: 20 minutes

Yuko 14:48 (Legless Rope Climb)