190515

Reebok CrossFit Roppongi – CrossFit

Conditioning

Performance and Fitness

A: Metcon (Time)

“Undercover”

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row or 400m run

75 Double Unders or 115 Singles

1 Round:

35/25 Calorie Assault Bike or

200m Run + 25 Burpees
*20 min Cap

GENERAL

3-parts to this workout

Complete each section entirely before moving onto the next

Score is total time it takes to complete the whole workout.

POWER CLEANS

Choose a weight you can cycle for 20+ reps when fresh

Should be able to cycle 3-5 reps per sets in the workout today.

PUSH-UPS

Choose a variation you can complete 4-5 reps with each set

Substitutions:

Reduce Reps

Push-ups to Box or Bench

Band Assisted Push-ups

DOUBLE UNDERS

150 Total Reps in the Workout

Substitutions:

Reduce Reps

115 Single Unders

90 Seconds of Practice

We will stagger heats by 5 minutes

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