6/1/16

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Paused Back Squat (5 sets of 5)

5 sets of 5 reps with a 3 second pause at the bottom of the squat. NO BOUNCING

Back Squat (Unload 20% weight and perform 2 sets Max Reps )

No pause and try to only have one breath at the top each rep. BURNOUT!

WOD

Metcon (Time)

21-18-15-12-9-6-3

KB Swings 70/53 (go heavy)

GHD Sit-ups

*5 box jumps every 2 minutes 24/20 or 30+/24+

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