Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Ropes on ropes skill practice!! (10 Rounds for reps)
10 min EMOM
Odds= Double under practice
Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice)
Focus on form and efficiency. So when we do these movements in WODS you will be Ready!!
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
