5/11/2017

 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)

15 Min EMOM

Min 1: Max Effort Plank

Min 2: 15 Supermans

Min 3: 15 Hollow Rocks

Metcon

Metcon (Time)

I AM JOE’S SMIRKING REVENGE

3-6-9-12-9-6-3

Front Squat(135/95)

Chest to Bar Pull Up

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