1/3/18

 In WOD

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Thruster (12 mins to Establish 1RM Thruster or Cluster)

WOD

Metcon (4 Rounds for reps)

Four sets for max reps/calories:

60 Seconds of Rowing

60 Seconds of C2B OR Muscle-Ups

60 Seconds of Wall Ball Shots (20/14 lbs) or (30/20)

60 Seconds of Burpees

60 Seconds Rest

*For scoring purposes the 4 movements represent the 4 Rds when you enter score. So round 1=total cals rowed. Round 2 Total C2B…ect.

*Must reach full depth and hit all standards to receive Rx

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