10/11/16 RETEST 3/27/17

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Back Squat (7 x 4)

Start weight at 75-80%. Stick close to the same wieght for all sets we want to strengthen your squat so you can stabolize a heavy weight in your full squat snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

5 HSPU

10 KB Lunges (26#/44#)

15 Russian Swings

(53/35#) or (70/53 RX+)

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