9/12/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

10 Min EMOM (10 x 3)

Odd: 3 Shoulder Press

Even: 3 Strict Pull ups or 3-6 strict Chest 2 Bar
Shoulder press weight should be 75% of 1RM and keep the same weight the whole EMOM

Metcon

Metcon (Time)

4 Rounds

9 KB SDHP

10 Russian Twists

11 Goblet Squats

12 KB Swings

200m Run

(53/35#) or (70/44#) RX+

**20 Min time cap**

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