Brandon Chapin
WOD

Tuesday 10-9-18

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. 400m Run

ii. 2 sets:

– 10 scap retraction

– 10 no push up/no jump burpee

– 5 hang cleans

– 5 S2OH

– 5 Thrusters

*add weight on your second set if you see fit

Strength

A: Thruster (2-2-2-2-2)

12 Minutes to build to heavy 2 Rep

Gains Giving Test (11-17-19 at CF Proverb)

From Floor

Conditioning

B: 20 Minutes AMRAP 20/20/20 (AMRAP – Rounds and Reps)

20 Minutes AMRAP

Rx

20 Thrusters (95/65)

20 Burpees

20 Pull-ups

Rx+

20 Thrusters (135/95)

20 Burpees

20 Pull-ups
Small Sets from the start!

Accessory Work

Metcon (No Measure)

400m Walk cool-down

Brandon Chapin
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