12/12/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

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 at a slow pace

10 Medicine Ball Cleans

10 Ring Rows

10 Hollow Rocks

* Key here is not speed but absolute perfect form

Metcon

Metcon (Time)

YAY BURPEES!

For time:

10-9-8-7-6-5-4-3-2-1

Push Press 135/95#

Bar facing burpees

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