1/25/2017

 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

Skill

Warm-up (No Measure)

Squat Snatch

*work on technique, not strength

Metcon

Metcon (Time)

DINE IN OR CARRY OUT?

For Time

30 Cal Row

30 Overhead Squat (95/65)*

30 Push Ups

20 Cal Row

20 Overhead Squat (115/75)

20 Push Ups

10 Cal Row

10 Overhead Squat (135/95)

10 Push up

*Scale weight as needed, but increase weight as reps lower.

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