WOD

Announcements

Hey Team, it’s kinda late notice but we are doing a HERO WoD on Labor Day at 9am. This will be the only class for the Holiday.

This WoD will be a fundraiser for the Harvey victims in Houston. We are asking for $20 donations or whatever you can afford. Don’t let money stop you from coming. I will share details of where the funds are going so you know they are really helping people.

This WoD will be something everyone can do. Experienced members, New You members, friends, family are all welcomed.

CrossFit Warpath – CrossFit Teens

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Clean pull + high hang clean + push jerk (10 minute EMOM)

Back Squat (3×3 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 snatch (65/45) (45/25)

10 air squats

200m run

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