WOD

CrossFit Warpath – CrossFit

Warm-up

Warm-Up D (No Measure)

200 meter run

*Banded Shoulder Warmup

then 2 Rounds of

10 PVC Pass Throughs

5 Power Shrugs

5 Power High Pulls

5 Muscle Snatch from Power Position

5 Muscle Snatch from knees

5 Overhead squats

5 MB Cleans

*Use PVC,15,35, or 45 lb bar based on strength and technique level. When in doubt go lower

Mobility

Shoulder opener on rig/roller (partner stretch)

Weightlifting

Snatch (2×2@50 2×2@60 2×1@70 2×1@75 2×1@80)

20 minutes

Focus on form and consistency

DO NOT go heavier than 80%

ALL Squat snatches!!!

Metcon

Metcon (Time)

3 Rounds for Time

400m run

5 Bar Muscle Ups/10C2B (scaled- 10 pull ups or 15 ring rows)

10 FR lunges (135/95)(115/75)(75/55)

20 lateral bar hops

Extra Credit (optional)

200 DU for time (Time)

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