Brandon Chapin
WOD

Monday 8-6-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Hip distraction or couch stretch

ii. 2 minutes banded assault bike

iii. 2 rounds through:

5x empty bar crane squat

5x empty bar 1 and a quarter squat

Strength

A.: Back Squat (10-10-10)

*COMPLETE ALL SETS in less than 20 Minutes

*This includes all warm-up sets

All sets at 60%

Conditioning

B.: Metcon (Time)

1000/850m Row

30 Lateral Burpees

15 Hang Power Cleans (115/75)

Rx+

Hang Power Snatch (115/75)

*Cap 11 Minutes

Accessory Work

Metcon (No Measure)

EMOM 9:00

1: 20s ring support hold

2: 10 feet elevated ring row

3: 40s plank hold

Brandon Chapin
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