9/14/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

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 False Grip Ring Pull Ups

4 Sets of 2 ring dips with 15 second static hold at the top.

4 sets of 1 toenail muscle up

Metcon

Metcon (Time)

10 Rounds for Time

7 Burpees

7 Knees to Elbow

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