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Agate Pass CrossFit – CrossFit

Weightlifting

Weightlifting

Glute-Ham Raises (6-10 Reps EMOM 10 mins.)

ODD MIN 30 sec Glute Ham Raises

EVEN MIN. ROPE CLIMB WORK

WOD

Metcon (AMRAP – Rounds and Reps)

1 Minute at each, 1 Minute rest between rounds, 3 rounds:

Calorie Row

Hang Power Snatch 75#/55#

Burpees

Wall Ball 20#/14#

Renegade Rows 30#/20#

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