7/25/17

 In Uncategorized


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)

WOD

Metcon (AMRAP – Rounds and Reps)

5 Rounds (3 min on 1 off. Begin next round where you left off)

5 Muscle up

10 Russian twist 45/35

20 Lunge

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