5/16/2017

 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
* one set of 3 with PVC

* one set of 3 with barbell

Skill

Warm-up (No Measure)

EMOM for 5 Rounds

5 Strict Pull Ups

*Scale to 5 kipping or 10 jumping pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

DEVIL’S DISASTER

9 Min AMRAP

10 – Medicine Ball Cleans (20/14)

10 – Deadlift (225/155)

200m Run / 250m Row

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