9/27/2016

 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

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

Weightlifting

Split Jerk (5-5-5-5-5)

record heavy set

Metcon

Metcon (Time)

4 rounds for time

20 Wall Balls (10/9, 20/14)

400m run

10 Deadlift (185/125)

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