7/18/16

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Paused Front Squat (11 min EMOM. 3 Reps with a 3 second hold at bottom)

Start at 60%+ 1RM

WOD

Metcon (Time)

6 Rounds:

20 Wall balls 20/14

7 Ring dips or box dips/banded dips

**Run a 200 meter every 3 min starting @ 0:00**

25 min Time Cap.

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