Agate Pass CrossFit – CrossFit
Skill/Strength
Kipping PU and DU 10 min EMOM
Odd – kipping practice
Even – DU practice
Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you can kip pull-ups, practice butterfly kipping, or practice stringing your kipping pull-ups together until you can kip 10 consistently
If you cannot DU, practice using S-D-S. If you have your DU, practice stringing them together until you can do 30-45 unbroken or 45 seconds of attempts.
WOD
Metcon (Time)
5 Rounds:
12 Squat Clean Thrusters 95#/65# (75/55 Recommended scale)
15 Pull-ups Or RX+ Chest to Bar
*25 min. TIME CAP