9/3/15

 In Uncategorized


Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Baseline (Time)

500 meter Row

40 Air Squat

30 Sit up

20 push up

10 Pull ups

Metcon

Metcon (Time)

5 Rounds

10 Back extensions on GHD

1 Rope climb or 2 RX+

5 Burpees or 10 RX+

10 Hang Power snatch 95/65 or 115/80

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