10/17/2016

 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 Rounds of

10-15 Bar Taps

2 Strict Pull ups

5 Ring Row to Dip transition Drill

*Rest as needed, scale as needed (no bands)

Metcon

Metcon (6 Rounds for reps)

The Ghost

6 rounds, 1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

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