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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 55-60%

*Set 2 – 2 reps @ 65-70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 1 rep @ 80-85%

*Set 5 – 1 rep @ 85-90%

*Set 6 – 1 rep @ 90-95%

*Set 7 – 1 rep @ 95+%

*Set 8 – 1 rep @ 101-105%

WOD

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

3 Power Snatch(115/75) (135/95)

15 Wall Balls (20/14)

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