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