Brandon Chapin
WOD

Wednesday 12-6-17

CrossFit Reaction – CrossFit

CrossFit

Strength

Metcon (Weight)

E2MOM x 14:00

Row 16/14 KCal

3 Push Jerk, climbing
Build to challenging set of 3

Conditioning

Metcon (Time)

For time:

20 Power Cleans + 30 WB (135/85)(20/14)

Rest 2:00

15 Power Cleans + 30 WB

Rest 2:00

10 Power Cleans + 30 WB
Rx + Complete 40 WB each set and (155/105#)

Comp Training

Strength

Metcon (Weight)

EMOM 14:00

Even: 3 Power Snatch, climbing

Odd: 12 Burpee OTB

Conditioning

Metcon (No Measure)

30 Minute Conditioning @ comfortable pace:

2 Minutes Run/Row/Bike

2 Minutes Box Step Ups (hold weight in front rack)

1 Minute Rest

2 Minutes Run/Row/Bike

2 Minutes Push Ups + Ring Rows (alternating as you see fit)

1 Minute Rest

Brandon Chapin
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