8/02/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

1 Push Jerk + 1 Split Jerk (Practice 2-3 kick ups into handstand)

1 Push Jerk + 1 Split Jerk
Between sets Or progression holds. (Ask coach) not walking HS just straight up Handstand work.

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2 Rope climbs (3:1 pulls)

200 meter run

20 KB swings 53/35 or 70/53

Rest 2 mins. Repeat

10 min AMRAP

1 rope climb

100 meter Run

10 KB swing

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