Brandon Chapin
WOD

Monday 12-4-17

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (12-12-12-12)

4 FS + 8 BS @ 80% of FS max

Conditioning

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scale: 115/75# + HR Push ups

Rest as needed before starting “B”

B: Metcon (Time)

21-15-9

S2OH (95/65)

Pull Up
This should be quick!

Comp Training

Skill

Metcon (No Measure)

EMOM 8:00

3-4 Muscle up OR MU Transitions**Don’t neglect the skill work!!**!

Weightlifting

Metcon (Weight)

I. 2 Snatch grip High Pull + 2 Full Snatch + 2 OHS, climbing

Metcon (AMRAP – Reps)

II. Complete Max UB TNG full snatch at 80% of above

Brandon Chapin
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