Brandon Chapin
WOD

Friday 9-7-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobillity

ii. 400m Jog

iii. 2 Sets:

– 5 RDL

– 5 Hang Cleans

– 5 Ring Row

Conditioning

Metcon (Time)

For time:

30 Box Step-Ups

800 Meter Run

15 Power Cleans (135/95)

800 Meter Run

15 Power Cleans (135/95)

800 Meter Run

30 Box Step-Ups

Rx +

Box Jumps (24/20)

Power Snatch (135/95)

**24 Minute time cap

Accessory Work

Metcon (No Measure)

EMOM 6:00

Even: Lunge Steps x 8 reps each leg (moderate weight, use DB)

Odd: Ring Dips x 8 reps

Brandon Chapin
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