10/3/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Clean and Jerk (1 Rep Max)

Week 8 has arrived of retesting your Clean and Jerk 1 Rep Max.

You have 12 minutes to Establish it. Use all the information and techniques you have learned from coaches over the last 8 Weeks.

Metcon

Metcon (Time)

50-40-30-20-10

GHD Sit Ups

KB Swings (53/35#) (72/53 Rx+)

**1 Rope Climb after each set

25 Min Time Cap

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