171117

Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (3 sets of 3 @ 85%)

Conditioning

Metcon (3 Rounds for reps)

[Sport]

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, 35-lb. dumbbell push jerks

From 3:00-4:00, pull-ups

From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

[Fitness]

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 200 meters then single-unders

From 2:00-3:00, 35/15-lb. plate strict presses

From 3:00-4:00, jumping pull-ups

From 4:00-5:00, 35/26-lb. goblet squats

Rest 5 minutes between rounds.
“CrossFit HQ 171028”