7/13/16

Agate Pass CrossFit – CrossFit

Warm-up

Group Warm up with a solid time committed to Form/Technique on the Hang Clean/Double Unders 🙂

WOD

Metcon (Time)

Buy In= 400m Run

Then…

4 Rounds:

12 Hang Power cleans 115/75 or 135/95 Rx+

50/75RX+ Double Unders or 150 singles each round

Buy Out= 400m Run

Skill/Strength

8 sets of 100 meter sprints on rower (:45 sec rest) (Time)