Agate Pass CrossFit – CrossFit
Warm-up
WOD
Metcon (3 Rounds for reps)
Metcon (Distance)
8 min Amrap
750m Row
15 Power Cleans (95/65 )(135/95)
Max Meter Row
Rest 2 mins
Metcon (Distance)
8 min Amrap
750m Row
12 Power Cleans (135/95) (185/125)
Max Meter Row
Rest 2 mins
Metcon (Distance)
8 min Amrap
750m Row
9 Power Cleans (155/115) (205/155)
Max Meter Row
Skill/Strength
AFTER PARTY
Metcon (AMRAP – Reps)
Freestyle 5 minute core work
*pick 5 movements and perform as many reps aspossible in 5 minutes. Each movement has a full minute. No transition time.
