Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Shoulder To Overhead
12 mins to establish 1RM Shoulder to Overhead
WOD
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
10 single arm Overhead lunges w/DB or KB (50/35) (53/36)
10 Burpee box jump over 24/20
Run 200ft w/Wall ball OH