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

Warm-up

Warm-Up C (No Measure)

2 Rounds

200 meter run

*Banded Shoulder Warmup

10 Pass-Throughs with PVC

25 Double Unders/Single Unders

5 HSPU or Pushups

5 Lunges each Leg

20 Second hold in Duck Squat

Weightlifting

Clean and Jerk (15 min EMOM )

1rep every 30 sec

Metcon

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