Brandon Chapin
WOD

Tuesday 10-2-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility Coach’s choice

ii. Empty Barbell Warm-Up:

2 sets of 5 reps of:

– RDL

– Clean Pull (high elbows)

– Front Squat

– Tall Clean

– Jump & Land Drill (no bar)

Strength

Minutes 15-35

A.: Power Clean (1-1-1-1-1)

Build to a heavy single in 15 Minutes.

Conditioning

Minutes 40-55

B: Metcon (Time)

Rx

40/35 Kcal Bike

30 DB Thrusters (40/25)

20 DB Snatch

10 Burpees pull-up

Rx+

40/35 Kcal Bike

30 DB Thrusters (50/35)

20 DB Snatch

10 Bar Muscle-ups
14 minute CAP

Brandon Chapin
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