Brandon Chapin
WOD

Tuesday 7-3-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Front Rack Mobility

ii. Squat Mobility/ Ankle Test

ii. 2 Sets:

30s Bike

3 Muscle Cleans + 3 Front Squat

Strength

A.: Tempo Front Squat (4-4-4-4-4)

3-2-1-2

3s down

2s pause at bottom

1s up

2s rest at top
Same weight as last week just add 1 rep to each set

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Thrusters (95/65)

REST 4 Minutes

Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Power Cleans (135/95)

Brandon Chapin
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