Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Sumo Deadlift (3-3-3-2-2-1)
WOD
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 11 minutes of:
5 power snatches 95/65
10 overhead walking lunges 95/65
1 rope climb
Men: 95 lb.
Women: 65 lb.
Scaled option
Scaling this WOD
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.
Intermediate Option/master option 40+ (I will try to make a masters option more often)
Complete as many rounds as possible in 11 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb or 2 half’s
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 11 minutes of:
5 power snatches
10 walking lunges
3 rope pulls , from lying to standing
Men: 45 lb.
Women: 35 lb.