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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Metcon (AMRAP – Reps)

10 Min EMOM

Odds=Rope climbs/footwork practice

Even= GHD sit-ups or Sub for

WOD

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

5 Goblet Squat 70/53=2 pood or 1.5 pood

10 Russian Swing

50ft Waiter carry

50ft Waiter Carry

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