190608

Reebok CrossFit Roppongi – CrossFit

Conditioning

Performance and Fitness

A: Metcon (Time)

“Gut Check”

Teams of 3

For Time (25 Minute Cap):

200/140 Calorie Assault Bike or Row

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)
GENERAL

In this team of three workout, one athlete works at a time

For time or a 25 minute cap, whichever comes first

If you hit the cap, add 1 second for every rep not completed

THURSTERS

Weight increases with each round of thrusters

1st Bar: 21+ when fresh

2nd Bar: 15+ when fresh

3rd Bar: 9+ when fresh

Ok for teams to have multiples bars if using different weights

Fitness athletes perform DB thrusters as needed or advised by coaches.

TOES TO BAR

Choose a variation you can complete in at least sets of 5 during the workout

LOGISTICS

If Unable to Assault Bike:

1 Mile Run Together

Equal Calorie Row

Mixed Team Calories:

2 Guys, 1 Girl: 180 Assault Bike, Row

2 Girls, 1 Guy: 160 Assault Bike, Row

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