Agate Pass CrossFit – CrossFit
Warm-up
WOD
The Grip Killing Monsta!!! (Time)
Start with…
400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+
then…
Start with…
50 Double Unders or 100RX+
Then…
10/9/8/7/6/5/4/3/2/1
Shoulder to Overhead 115/75 or 135/95 RX+
2/4/6/8/10/12/14/16/18/20
Russian KB Swings 53/35 or 70/53
Finish with…
50 Double Unders or 100 RX+
*20 Minute Cap.
**Control your KB to the ground! Don’t lose control of your Kettlebell. You’re carrying and swinging the KB; it’s not swinging or carrying you!
Skill/Strength
Metcon (Time)
6 sets Partner 200m sprints (see-saw style) each partner runs 6 times.
