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By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (2 Rounds for reps)

[Performance]

Increase weight as needed.

[Fitness]

1) 2 rounds of:

2 minutes Max DB Front Rack Lunges 25/15

2 minutes Max KB Gorilla Rows 35/25

2 minutes Max Push-ups

2 minutes Plate Ground To Overhead 35/25

2 minutes Max Box Jump, Step Down 24/20

5 minutes Easy Bike/Row

Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round.

Extra Work:

2) Single Arm Farmers Carry: 4 x 75ft/side

Rest 60 seconds between sides. Build as heavy as able to carry unbroken.