Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
GHD EMOM (2 Rounds for reps)
10 Min EMOM
Odds: Sit ups
Evens: Extensions
Athlete’s Choice: Back, Hip, or Weighted
Mod:
Odds: Abmat
Evens: Supermans
Score is based on two rounds.
Round one : Odds
Rounds two: Evens
Put in notes, back, hip, or weights
Metcon
Metcon (Time)
5 Rounds
4 Deadlift (205/135) (225/155 Rx+)
6 Box Jump (24/20) (30/24 Rx+)
8 KB Swing (53/35) (70/53 Rx+)
400m Run
