1/10/18

 In WOD

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.

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