9/23/2016

 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 4 strict dips

*3 second pause at the top of each dip

4 sets of 4 toenail muscle ups

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP

100m Overhead KB Walk (54/36)

1 Turkish Get up (left)

100m Farmer Carry (54/36)

1 Turkish Get up (right)

*All walks are 1 KB

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