Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
2 Front Squat + 1 jerk (9 Min EMOM (every three go up in weight))
WOD
Metcon (Time)
4 Rds
25 Cal Row
12 1-arm alternating DB Snatch, 50/35
3 Rope Climbs
*substitute rope climbs with Rope pulls or towel pull ups .”Towel pull ups” are a new movement I will be showing tomorrow to improve grip and pulling strength for climbing rope (3:1 Ratio)
