Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
1-Mile Run (Time)
Max Effort 1-Mile Run
WOD
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP (Rest 1 min every 4 minutes to keep intensity Super high) so 20 minutes total but 16 min of work
2 Rope Climb
Burpee Broad Jump to Rig
10 Ring dips/20 RX+
10 Box Jumps 24/20 or 30+/24+
5 wall walks or 50FT Handstand walk