9/7/18

 In WOD


Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Rowing Partner Sprints (8 Rounds for time)

8 Rounds

100m sprint

One partner rows while the other rests

*** each parter is to complete all 8 rounds

(Score is based on individual rower)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

3 Min AMRAP

1 Rope Climb

3 Deadlift (225/155)

6 Pistols

1 Min Rest

*Rx must complete 3 wall walks with in each 3 Min

*Rx+ must compete a 50ft handstand walk within each 3 Mins

Can be done at any time during the 3 Mins

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