10/10/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Snatch (1 Rep Max)

You have 12 minutes to establish your one rep max.

This is the kick off of our 8 week snatch cycle.

Don’t feel defeated if your number isn’t very heavy. Look forward to your PR in 8 weeks!

Metcon

Metcon (Time)

3 Rounds

20 Wall Balls (20/14)

1 Rope Climb

10 Dead Lifts (135/95)

10 Ground to OH

10 Ground to Shoulder

10 Shoulder to OH

50 Double Unders

(20 Min. Time Cap)

Same weight for all Lifts

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