12/14/2016

 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)

5 Wall Walks

then

Accumulate 5 min of hand stand holds

then

5 Hand stand push ups

Metcon

Metcon (AMRAP – Reps)

OMG…MORE BURPEES?!?

13 min AMRAP

1 Turkish Get Up (54/32)

5 Burpees

2 TGU

5 burpees

3 TGU

5 Burpees

4 TGU

5 Burpees

5 TGU

5 Burpees





*You must alternate hands every TGU

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