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