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Agate Pass CrossFit – CrossFit

Warm-up

Farmer’s Carry (3 sets of Max Distance Farmer Carry)

3 Sets of max Distance Farmer carry from ropes to rig (50ft) Down and back. Rest 90 seconds between sets

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

3 Rope Climbs

12 Heavy Russian KB swings (53/35) or 70/53 RX+)

24 Dough Boys or 24 GHD sit up (RX+ only no exceptions)

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