Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
1 Push Jerk + 1 Split Jerk (10 min EMOM to find a “HEAVY” for the day)
1 Push Jerk + 1 Split Jerk
WOD
Metcon (Time)
7 ROUNDS
200M Run
7 Ring Dips or 4 Muscle up for (RX+)
12 OH Lunges 45/25 or walking overhead lunges with Barbell 95/65
