Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Push Press (4 Reps EMOM for 10 minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
10 pull ups
12 Kettlebell swing 53/35 or 70/53 Rx+
14 single Arm Overhead Lunge w/KB
16 Ab-mat sit ups or GHD RX+
*Every 2 minutes 1 rope climb
(legless=RX+)