5/22/2017

 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

Weightlifting

Heaving Snatch Balance (2 Reps, EMOM for 8 Min)

Increase weight as you go, record heaviest set

Metcon

Metcon (AMRAP – Rounds and Reps)

BCERT 701

20 Min AMRAP

20 KB Swings (53/35)

10 Burpees

1:00 rest

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