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 (20 min EMOM %80)

Last heavy snatch day before we max concentrate on form and stability

Metcon

Metcon (AMRAP – Rounds)

Card game

-2teams

-club = burpees

-spade = push press(95/65)(75/55)

-heart = fr lunges

-diamond = sit ups

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