Brandon Chapin
WOD

Thursday 10-11-18

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Calf Smash

ii. 6 Minutes:

:30 Bike

:30 Air Squat

:30 Super man hold

:30 Rest

Skill

A: Metcon (AMRAP – Reps)

14 Minutes EMOM

E: 30 Secs of Max Reps Double-under

O:30 Secs of Max Reps unbroken TTB

Goal is to work on increasing your ability to do reps unbroken!

Conditioning

B: Metcon (Time)

For Time

Rx

30 /25 Kcal Bike

30 Wallball (20/14)

20 /18 Kcal Bike

20 Wallballs

Rx_+

30 /25 Kcal Bike

30 Wallball (30/20)

20 /18 Kcal Bike

20 Wallballs

*Cap 12 Minutes

Accessory Work

Metcon (No Measure)

Accumulate 30-50 Push Ups

*every time you break, complete :20 Superman hold

Brandon Chapin
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