9/12/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

samson stretch

10 good mornings 45/25

10 overhead squats 45/25

10 Knee to Elbow

10 ring rows

Burgener Warm-Up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Skill

Warm-up (No Measure)

4 sets of 2 Strict Pull-ups

Then

4 sets of 2 Strict Ring Dips

Then

4 sets of 2 toenail muscle ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 man-makers 35/20

400m run

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