Agate Pass CrossFit – CrossFit
Warm-up
Strength
Back Squat (10 Min EMOM)
3 Back Squat Fallowed by 3 High box Jumps EMOM for 10 mins. suggested weight 65-80%
WOD
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
400 meter Run
20 KB Swing 53/35 or 70/53
10 Pull ups or 6 Muscle Up
