5/25/2017

 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

Overhead Wall Squats (No Measure)

4 x 10 OH Wall Squat with PVC

60s rest inbetween sets

Skill

Warm-up (No Measure)

For 12 Minutes:

:45 work / :15 rest

Hollow Rocks w/ PVC

Kettlebell Swing or Snatch

Hollow Arch w/PVC

Shoulder Pass Thru

Metcon

Metcon (AMRAP – Rounds and Reps)

HEIGHT ADVANTAGE

9 Min AMRAP

3 Deadlifts (225/155)

5 Box Jumps (30/24)

7 Bar over Burpees

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