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 In WOD


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.

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