11/24/17 10 AM & 5 PM

 In WOD


Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Overhead Squat (5X2)

WOD

Metcon (Time)

1000m row

21-15-9

Overhead squats 95/65

Wheelies

Mountain climbers

Bonus

Metcon (AMRAP – Reps)

Tabata Jump Rope (doubles or singles, your choice)

-for 2 min, complete as many jump rope revolutions as you can

-rest 2 min

-for 1.5 min, complete as many jump rope revolutions as you can

-rest 1.5 min

-for 1 minute complete as many jump rope revolutions as you can

-rest 1 min

-for 30 seconds, complete as many jump rope revolutions as you can

-rest 30 sec
Rx = Double Unders

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