11/29/16

 In WOD

Agate Pass CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds

15 Wallballs

15 Hand release push-ups

2min rest

2 Rounds

20 Wallballs

20 HR push-ups

2min rest

1 Round

30 Wallballs

30 HR push-ups

Endurance Training

Metcon (12 Rounds for time)

Rowing Sprints

3X300m

4X200m

5X100m

30 sec rest between each interval
Score is each set

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