12/27/16

 In Uncategorized

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+)

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