9/16/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Reaper (No Measure)

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)

60 seconds of cumulative false grip dead hangs, then

2 sets of 4 Toenail Muscle Ups

Metcon

Metcon (Time)

5 Rounds for Time

Overhead Walking Lunge, 45/35, 50ft

21 Burpees

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