9/20/16 RETEST

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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

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