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Agate Pass CrossFit – CrossFit

Metcon (Time)

WARM-UP

Sprint

200m, 400m, 200m, 400m with 1 min rest

Metcon (AMRAP – Reps)

WOD

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 225/155

Wallball 20/14

2nd AMRAP

Pull up

Slam Ball 20/12

3rd AMRAP

Push up

Slam ball sit up 20/12

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