Reebok CrossFit Roppongi – CrossFit


Performance and Fitness

A: Metcon (Time)


Teams of 3 (For Time | 30 Minute Cap)

800 Meter D-Ball Run (40/30)

75 Box Jump Overs (24/20)

50 Clean and Jerks (135/95)

15 Rope Climbs

50 Clean and Jerks (135/95)

75 Box Jump Overs (24/20)

800 Meter D-Ball Run (40/30)

Athletes will move together on the run, with only one teammate carrying the bag at a time

On all the other movements, one athlete moves at a time, breaking up reps as they see fit


Choose a weight you could cycle for at least 5 reps at a time during the workout today

Ok for athletes to have multiple bars if using different weights


Just like clean and jerks, teammates can be using different variations that are best for them

To replace Rope Climbs do either of the following:

2 Ring or Bar Muscle-ups

3 Strict Pull-ups + 3 Strict Knees-to-Elbow


If unable to run, row or bike until teammates return

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