10/18/16

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Metcon (Time)

10 sets of 200 Meter Row SPRINTS. Rest 30 seconds between Rounds

WOD

Metcon (Time)

3 Rounds

50ft Single Arm OH DB Lunge Left Arm 30#/20# or 50/35 RX+

50ft Single Arm OH DB Lunge Right Arm

20 Single Arm DB Hang Clean (Same Load)

15 Box Jump 24/20

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