WOD

CrossFit Warpath – CrossFit

Warm-up

Mobility

partner shoulders on the rig

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+Snatch Balance+ OH Squat (15-20 min working up in weight)

Snatch should be a squat snatch

Metcon

Metcon (Time)

-200m run

-21 DL (225/165)(185/125)(135/95)

-21 hspu (def)(box inverted)

-300m run

-15 DL

-15 HSPU

-100m run

-9 DL

-9 HSPU

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