10/17/16

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Snatch (Hang+Full) (12 sets of the complex)

Complete 12 sets of the Snatch Complex (1 rep from the hang and 1 from the floor) start at about 75-80% of your 1RM

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min.

15 Wall Ball 20/14#

10 V-Ups

5 HSPU

AMRAP 5 Min.

10 Wall Ball

6 V-Ups

3 HSPU

AMRAP 3 Mins.

5 Wall Ball

3 V-Ups

1 HSPU

*1 minute rest between Rounds

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