Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
Front Squat (8 x 2)
From the floor start at 75-80% of 1RM. First front squat may be a squat clean.
Metcon
Metcon (Time)
7 Rounds
3 Muscle Ups
7 DB Thrusters (50/35#)
15 Cal Row
**20 min time cap**