WOD

CrossFit Warpath – CrossFit

Warm-up

Warm-Up B (No Measure)

Banded Shoulder Warmup

2 Rounds

– 200 meter run

– 10 Pass Throughs with PVC

– 5 HSPU (HR pushups)

– 5 Strict Pullups (Ring Rows)

– 5 T2B (Knee Raises)

– 5 MB Cleans

*Leg Swings, and Scorpions

Skill Work

Muscle Up Skill Work (1 MU, 2 dips)

5 minute EMOM

perform 2 sets every minute

scaled:

2 pull ups+ 2 ring dips

or 4 ring rows + 2 banded dips

Weightlifting

Overhead Squat (5×5 @ 60-70%)

first rep should be a sntach balance as skill work for tomorrows snatch.

Metcon

Metcon (AMRAP – Reps)

Partner WOD

20 Min AMRAP: (with a partner)

20 Thrusters (115/75)(95/65)(65/45) 20 Box Jumps (30/24)(24/20)(20/16) 40 double unders (80 singles)

30 Thrusters (95/65) 30 Box Jumps 60 double unders

40 Thrusters (75/45) 40 Box Jumps 80 double unders

50 Thrusters (45/35) 50 box Jumps 100 double unders

Max pull ups/ ring rows in remaining time

*rx and scaled will decrease by 10lbs each round

*score is the amount of pull-ups/ ring rows completed.

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