Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
10 Min EMOM (10×3)
1 Hang Squat Snatch
1 Power Snatch
1 Full Snatch
Every minute on the minute for 10 minutes you will preform this snatch complex. Start weight @ 65-70% of Snatch 1 rep max. you may build weight but you must do the same weight for all three reps in a the complex.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
