1/11/16

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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!!

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