200703

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Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]
Every 1:30 x 5 sets of the following C&J complex:

1 Hang Clean Pull

1 Hang Power Clean + 1 Front Squat

1 Hang Clean and Jerk

[Fitness]
Every 1:30 x 5 sets of the following C&J complex:

1 Hang Clean Pull

1 Hang Clean High-Pull

1 Hang Power Clean and Push Press

*Clean High-Pull just below the chest.

Conditioning

Metcon (5 Rounds for distance)

[Performance]
Fran

[Fitness]
5 sets of:

Bike or Row 30 seconds on / 30 seconds off

*Get the same stimulus as performance. Leave nothing behind.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups