10/7/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Reaper (No Measure)

Skill

Warm-up (No Measure)

Muscle Up Transition Drills

Banded MU

*Band needs to be on the bar, not the rings

Metcon

Metcon (Time)

For Time

100′ Walking Lunge

21 Pull-ups

21 Ab-Mat situps

100′ Walking Lunge

18 Pull-ups

18 Ab-Mat situps

100′ Walking Lunge

15 Pull-ups

15 Ab-Mat situps

100′ Walking Lunge

12 Pull-ups

12 Ab-Mat situps

100′ Walking Lunge

9 Pull-ups

9 Ab-Mat situps

100′ Walking Lunge

6 Pull-ups

6 Ab-Mat situps

* Do not scale Pull ups with bands

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