Agate Pass CrossFit – CrossFit

Back Squat (5 sets of 5 Reps @65-75%1RM)

*If you do not have a 1RM the options will be…

1. find a new 5 Rep max

2. work on form/technique improvement.

3. mobility restrictions that you might like to work on (go very light and go higher Reps to improve mobility and help open those tight hips)

4-ask coach

MFT6 β€œPats first throwdown event 3” (AMRAP – Reps)

Event Announcement:

Event 3 – Bumper Plate Chipper

10 min AMRAP

20 burpees onto bumper plate 35/25

30 bumper plate sit-ups

40 bumper plate squats

50 bumper plate ground to overhead

500m Row


15- 10 Burpees 2 plate

30-15 Ab-mat Sit up or lighter weight

40-20 Air Squat/ lighter weight

250 Row

*get as far as possible in 10 min and if a full round is completed begin the next round until the 10 minutes is complete!! πŸ’ͺ

We will all perform the WOD Pat will have to endure during his First ever competition this coming Saturday! Enjoy!! πŸ’ͺ😎 #TEAMAPCF

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