WOD

CrossFit Warpath – CrossFit

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Deadlift (10-8-5-5-4-3)(%40-50-65-75-85-90)

NYC: Deadlift (5,5,5,5,5)

After warm-up. Find a stratign weight and increase weight each set as along as form stays.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

-8 t2b (knee raises)(unbroken)

-8 power cleans (115/75)(95/65)(75/55) (NYC Med Ball Cleans)

-8 wall balls (11’/10′)(20/14)(14/10)

2 min rest

4 min AMRAP

Repeated

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