5/12/2017

 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)

EMOM for 10 Minutes

Heaving Snatch Balance

Try to increase weight, but focus on speed and form

Metcon

Metcon (AMRAP – Rounds and Reps)

I AM JOE’S COMPLETE LACK OF SUPRISE

11 Min AMRAP

10 Wall Balls

10 Box Jumps

10 Ab Mat Situps

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