9/30/2016

 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

Skill

Warm-up (No Measure)

3 sets of max strict pullups

then 2 sets of max kipping pullups

Warm-up (No Measure)

3 sets of max strict dips

then 2 sets of max kipping dips

Metcon

Metcon (AMRAP – Reps)

Tabata (20s work/10s rest)

8 rounds of

Calorie Row

8 rounds of

Ab Mat situps

8 rounds of

Push ups

8 rounds of

Air Squat

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