4/2/18

 In WOD


Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Push Press (10×3)

Tempo Push Press:

3 second pause at front rack before doing an explosive push press then

3 second eccentric back into front rack position

Work up to AHAP

Metcon

Metcon (Time)

50/40 Cal Row

50 Front Squat (45/35)(75/55)

35/30 Cal Row

35 Front Squat

20/15 Cal Row

20 Front Squat

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