WOD

Tuesday 10-30-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 5 mins mobility

II. 2 sets:

– 10x lateral banded walk

– 5x pause kb squat

III. 2 sets:

– 5 tall cleans

– 5 front squats

– 30s jump rope practice

Strength

A: Metcon (Weight)

A1 5×10 Double KB Front Squats

A2 5×10 Ring Row with Pause

Score=total weight lifted on heaviest set.

Goal=Perfect movement not max load

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

10 Minutes AMRAP

Rx

7 Hang cleans (95/65)

7 S2OH

30 Double-unders

Rx+

7 Hang cleans (135/95)

7 Strict HSPU

50 Double-unders

Recovery

Metcon (No Measure)

400m walk cooldown

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