10/5/15

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

2 Front Squat + 1 jerk (11 Mins @60-80% 1RM of your Limiting factor)

11 MIN EMOM

Limiting factor=Weakest lift. meaning go off you jerk if it less than front squat or go off front squat if less than jerk.

WOD

Metcon (Time)

5 Rounds

200 m run

6 Power Clean (155#/105#) or 185/125 RX+

12 Toe to Bar

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