Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
1 Push Jerk + 1 Split Jerk (10×2)
1 Push Jerk + 1 Split Jerk
Start @ 75-80% of Push Jerk 1 Rep Max
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
60 Double unders
50 Flutter Kicks
40 Slam Ball
3 Rope Climbs or Legless RX+
20 Walking Lunge/Holding DB’s RX+
10 Renegade Rows (50/35#)
* 10 Pistols Every 2 mins
