Brandon Chapin
WOD

Monday 4-9-18

CrossFit Reaction – CrossFit

View Public Whiteboard


CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

Move through 6 Minutes of:

4x Shuttle Run

10 Burpee No Push Up

10 Iron Cross

10 Scorpions

Weightlifting

Minutes 15-25

Deadlift (3-3-3-3-3-3-3-3-3-3)

EMOM x 10:00

3 Deadlift all at same weight. Should be challenging triples here.

Conditioning

Minutes 30-45

Metcon (Time)

For time:

Run 800m

Then 10-8-6-4-2

Deadlift (225/155)

Bar-Facing Burpee

*Time Cap: 12 Minutes

Accessory Work

Minutes 45-55

Metcon (No Measure)

5 sets:

1:00 Plank

1:00 Elevated Ring Row

1:00 Rest

Brandon Chapin
Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *