Brandon Chapin
WOD

Wednesday 9-12-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. calf smash

ii. 2 minutes EZ on the rower

iii. 3 sets:

5 Hollow Body swings

10 Lunge with a twist

5 Jumping Squats

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Front Squats (115/75)

30 Box Step-Ups (24/20)

30 Toes to Bar

30 Calorie Row
Rx +

30 Overhead Squats (95/65)

30 Box Jumps (30/24)

30 Toes to Bar

30 Calorie Row

Accessory Work

Metcon (No Measure)

Midline:

EMOM 9:00

1: 40s Slamball Hold AHAP

2: 40s GHD

3: 40 DU’s

Brandon Chapin
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