Friday Mash Up

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Agate Pass CrossFit – Just Sweat

Metcon (Time)

WARM UP

Sprint 200m x 3 with 1 minute rest

Metcon (AMRAP – Reps)

3 Individual 6 min AMRAP’S, 2 min rest between each AMRAP

Asending reps followed by 100m run with your ball after every multiple of 3

1st AMRAP

Deadlift (with Dumb bells)

Wallball

2nd AMRAP

Pull up

Slam ball

3rd AMRAP

Push up

Slam ball sit up

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