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

Weightlifting

Snatch (sets of 5 TnG)

15-20 min

Metcon

Metcon (AMRAP – Rounds and Reps)

teams of 2

5min AMRAP

-20 box jumps(30/24)(24/20)(20/16)

-20 S2O (135/95)(95/65)(75/55)

*1min rest

4min AMRAP

-15 box jumps

-15 S2O(155/105)(115/75)(95/65)

*1min rest

3min AMRAP

-10 box jumps

-10 S2O (185/115)(135/95)(95/65)

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