Agate Pass CrossFit – CrossFit
Skill/Strength
Baseline (Time)
500 meter Row
40 Air Squat
30 Sit up
20 push up
10 Pull ups
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If completing 18.2 Friday cut it down to 3Rds.
Scales
5 Rounds
200m Run
15 blank bar OHS or PVC
