WOD

Tuesday 2-12-19

CrossFit Reaction – CrossFit

Warm-up

General Warm-up 2 (No Measure)

i. Focused mobility 3-5 mins

ii. 2 min Row, increasing pace each :30

iii. 3 sets:

– 6 Empty Bar Cleans

– 6 Ring Rows w/ :02 pause at top

– 10 Hollow body swings

Conditioning

A.: Metcon (5 Rounds for time)

Parts A and B on 30:00 clock:

Every 3 minutes:

Minutes 0-15

15/12 Kcal Row

6 Power Cleans (115/75)

6 TTB

A.: Metcon (5 Rounds for time)

Every 3:00

Minutes 15-30

12/10 Kcal Bike

6 Front Squats

6 C2B Pull-ups

Open Prep=Rx+

OHS 95/65

Accessory Work

Metcon (No Measure)

3-5 sets:

10 Back Extensions

6 SL RDL/side

:30 Dead hang

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