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

chest opener on rig

Weightlifting

Snatch (“Snatch 5@55 5@65 3@75 3@85 2@90-95 )

NOT Touch and GO- reset between reps

Metcon

Metcon (Time)

17.4 ‘lite’

for time:

40dl (255/185) (185/155) (135/95)

40wall balls. (20/14)

400m run.

40hspu

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