Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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A: Metcon (No Measure)

Every 3 minutes complete:

16 Lunges (8 Each)

8 HSPU

8 Slamball Cleans

*5 Sets*
Suggested weight:

Lunge: 115/85/65

SB: 100/80/50

B: Metcon (Time)

10 Rounds:

In teams of 2, alternating rounds:

200m MB Run
Complete 10 rounds each. 1:1 work to rest if you complete as individual

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Deadlift (3-3-3-3)

Build to heavy triple for the day.

B: Metcon (Time)

55 Wall Ball Buy-In, then:

12-9-6

Deadlift

Box Jump

55 Wall Ball cash-out
“Compete” (255/185)

“Train” (205/155)

“Live” (165/105)

C: Metcon (Time)

Row 2k Warm-down


Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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A: 10m Shuttle Run Test (AMRAP – Rounds)

Every minute run an additional 10m shuttle. Touch the ground on the turns. Continue until time runs out.

B: OPT Tester (Time)

3 RFT

25 KB Swings

25 Burpees

Rx=70/53

C: Metcon (No Measure)

EMOMx 12:

Even: 30 DU’s

Odd: 15 Sandbag Squats

Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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A: Thruster (5-5-5-5-5)

Climb in weight over each set.

B: Metcon (Time)

5 Rounds for time:

6 Thruster

6 Muscle Up (Pull Up + Ring Dip)
“Compete” (155/105) + Muscle Up

“Train” (135/85)

“Live” (95/65)

**22 Min Cap**

C: Metcon (5 Rounds for time)

Assault Bike Sprints:

5 Sets:

15/10 Cals as fast as possible. Rest 90s between efforts.

Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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A: Back Squat (8-8-6-6)

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

B: Hang Snatch (3-3-3-3)

Aim for 130-140% (or +10-20lbs over) of your workout weight for the day. Work on cycling and speed, not heavy weight.

C: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 Hang Power Snatch

20 Calorie Row

30 Double Under
“Compete” and “Train” (95/65)

“Live” (75/55)

Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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Metcon (Time)

Buy In – 400m Run

Thruster (95/65)

Lunge (95/65)

10 Thruster

1 Lunge

5 Pull Up

9 Thruster

2 Lunge

5 Pull Up

1 Thruster

10 Lunge

5 Pull Up

Total:

55 Thruster

55 Lunge (each leg)

50 Pull Up

Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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A: Metcon (5 Rounds for reps)

5 rounds for max reps:

Min 1: Row max calories

Min 2: Burpee max reps

Min 3: Wall Ball max reps (30/20/14)

Min 4: Rest
Rx Plus= DB Thrusters (40/25) Enter score for each round.

B: Metcon (Time)

1 Mile Warm-Down run

Brandon Chapin

CrossFit Reaction – CrossFit

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B: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

400m Run

25 KBS (Green/Yellow)

25 Box Jump

25 S2OH (115/75)

25 Pull Up

A: Shoulder Press (5-5-5-5)

C: Metcon (No Measure)

Accumulate 100 reps of ab circuit