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

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges
X2

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

Teams of 2

-30 air squats

-30 ring rows

-30 slam balls (30/20)

-30 strict press (75/55)
New you questions on scaling please ask

Skill Work

Any work that needs to be done for the comp

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