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

Weightlifting

Squat Clean and Jerk (15 min sets of 3 tng)

squat clean + push jerk

Metcon

Metcon (Time)

teams of 2

5 rd

-10 squat snatches (135/95)(115/75)(75/55)

-15 push ups(ring)(hand release)

-20 pull ups (c2b)(rr/band)

-25 deadlifts

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