5/31/2017

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

30 Sec. Right Elbow Plank Hold (side plank)

30Sec. Left Elbow Plank Hold (side plank)

Metcon

Metcon (4 Rounds for reps)

Tabata:

Ball slam 35/25

1min Rest

Double Under

1min Rest

Sit-Ups

1min Rest

Box Jumps 24/20

5/30/2017

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 shoulder pass throughs

10 inch worms

10 walking lunges

Metcon

Metcon (3 Rounds for time)

Every 3 mintues for 3 rounds:

15/12 Cal Airdyne

12 Burpees

9 Clean & Jerks 135/95

Score is time for each round.