11/03/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

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

Reaper (No Measure)

Weightlifting

Metcon (Weight)

10 min EMOM

Front Squat 1-1-1

(Every minute on the minute do three single front squats)

*Try to keep same load throughout…post lowest weight used if you change

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minutes after the completion of the EMOM

6 min AMRAP

20 KB Swings (54/32)

5 HSPU

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