9/19/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Warm-up

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)

3 sets of 9 False Grip Ring Rows

3 sets of 4 strict dips

Metcon

Metcon (Time)

5 Rounds for Time

12 Hang Power Snatch (95/55)

24 Wallballs (20/14, 10’/9′)

60s rest

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