11/4/16

 In WOD

Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

15 mins to complete all sets

Overhead Squat (1×10)

1 set of ten @ 50-55%

Overhead Squat (3×3)

Start @70-75%

Overhead Squat (5×1)

As Heavy As Possible

Metcon

Metcon (Time)

2 Rounds

200m run

9 Deadlifts(155/115) or 185/135RX+

200m run

6 Clean & Jerks (135/95) or 155/115RX+

200m run

3 Snatch (105/75) or 135/95RX+

*Rest 2 mins

25 min Time cap

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