WOD

CrossFit Warpath – CrossFit

Warm-up

Clean Progression Warm Up (No Measure)

Bands

200m run

10 pass through with pvc

Coach Led:

From the power position

-5 shrugs

-5 high pulls

-5 power cleans

-5 squat cleans

transition from knee

transition from shin

*all performed with clean grip

Weightlifting

power clean + front squat + push jerk (15 minutes to work to a heavy)

Metcon

Metcon (Time)

21 Power Snatches 95/65 (75/55)

21 Burpees

21 Pull-Ups

15 OHS 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch 95/65

9 Burpees

9 Pull-Ups

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