12/16/2016

 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)

4 sets of 10 Hollow Rocks

During rest periods:

Muscle Up Transitions Drills

Metcon

Metcon (AMRAP – Rounds and Reps)

DEAR BURPEES…F U

15 min AMRAP

18 KBS (70/44#)

15 Burpees

12 Box Jumps (24/20″)

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