11/14/17

 In WOD

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)

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