5/17/2017

 Tom D WOD Tags
Comments 0

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)

3 Rounds of :

10 Bar Taps focusing on the arch position

5 Knee Raises

Then

Accumulate 4 min in the bottom of the squat (10 min time cap)

Metcon

Metcon (Time)

THE AWKWARD DATE

21-15-9

Turkish Get up (Alternating Hands) 53/35lbs

Knees to Elbow

Hand Release Push Up

Comments

comments