WOD

Wednesday 10-31-18

CrossFit Reaction – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

i. 2 Minutes General Aerobic: run/row/bike

ii. 2 Sets:

– 5 Jefferson Curls

– 5 McKenzie Press-Ups

– 5 Single-Leg Glute Bridge (each)

iii. With Barbell:

2 Sets:

– 5 Crane Squat

– 5 good Mornings

-5 RDL

Strength

Deadlift (3-3-3+)

3 @ 80%

3 @ 85%

AMRAP @ 90%

Skill

B: Metcon (Weight)

Every 3 Minutes for 15 Minutes (5 Sets)

E: 100′ Farmers Carry

O 100′ Bear Crawl or HSW

Score=Heaviest weight for farmers walk

Accessory Work

Metcon (No Measure)

4 sets:

– 30s hollow hold

– 30s Rest

– 30s Superman

– 30s Rest

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