Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Front Squat (5 sets of 3 Reps )
5 sets of 3 reps @ 80-90% of your 5 Rep Max W/ 2-3 Second hold at the bottom.
WOD
Metcon (Time)
3 Rounds
400 meter Run
15 thrusters 95/65 OR 115/75
15 Toes 2 bar