5/23/2017

 Tom D WOD Tags
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CrossFit Reaper – CrossFit RX

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 11 Minutes

1 Strict Pullup @ 11X3*

*That a 3 second pause at the top

** Scale to jumping pullups with a 3 second pause

Metcon

Metcon (Time)

FLY HIGH

4 Rounds for time

10 Dumbell Bench Press (on the floor) (35/25)

500m Row

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