Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
15 Mins to complete both sets of Rep Schemes of Push Jerks
Push Jerk (5×4)
Start @ 65-70% of 1 Rep Max
Push Jerk (5×2)
Work up to AHAP or working on form and technique
Metcon
Metcon (6 Rounds for time)
6 rounds
Every 3 mins
200m Run
12 Thrusters (95/65)
Scale
100m Run
6 Thrusters or light weight
* if needed
Score is time of each round
