Agate Pass CrossFit – CrossFit
WOD
Metcon (Time)
1000m Row
50 OVHS 75/55 rx 95/65=RX+
30 Box Jumps 24/20 or 30″+/24″+=RX+
Weightlifting
Split Jerk (Form and Technique Every :30 1 rep @70-75%)
After the WOD while we are still warm we will work on form and technique during this Every 30 sec. set 14×1.Rreally focusing on driving through the heels in the dip, Driving Off the Shoulders, and catching with extended arms with a long solid split!!
