12/27/16

Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Back Squat (3×5)

75% of 1 RM

Back Squat (2×3)

80% of 1 RM

Back Squat (3×1)

90% of 1 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

3 Squat Snatch (115/80)

6 Burpees

**2 min rest**

8 min AMRAP

3 Thrusters (115/80)

6 Burpees

(EMOM 8 slam balls or 1 Muscle-up Rx+)

ANNOUNCEMENT

We have moved to 15769 George Ln Poulsbo! We have a new gym location that is bigger and better! We have added 2 new indoor pickleball courts along with our regular workout space! Please call Julie at 206-619-2940 with any questions.