5/14/18

 In WOD


Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

2 Hang Cleans + 1 Front Squat (12-15 Est AHAP)

Beginners: 12-15 Mins of working on form and technique

Advanced: 12-15 Min work up to AHAP

Metcon

Metcon (5 Rounds for reps)

Tabata Monday

Row for Cals

Push Press (95/65 or 135/95)

Sit ups or GHD

Pull ups or Chest to bar

50 ft Shuttle Runs

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