Agate Pass CrossFit – CrossFit
Skill/Strength
Paused Front Squat (7 sets of 3 reps (3 second pause) 60%+1RM)
WOD
Metcon (Time)
5 Rounds
3 Rope Climbs
10 Shoulder to Overhead 115/80 or 155/105
Every 2 mins until completion. 10 V-ups OR GHD RX+
20 min time cap (Pick a weight you can sustain. We Shouldnt be doing single reps on S2O)
