quick and dirty

 In WOD

Agate Pass CrossFit – CrossFit

Since you guys were blessed with an awesome long WOD today that was more of a chipper. here is a spring that will make your head spin. hope to see you all tomorrow. remember to stick to your goals and times per week you plan to attend. if you trust the process you will reap the rewards

Warm-up

Weightlifting

Farmer’s Carry (EMOM Max Distance Farmer Carry )

rx= 53/44 or 2 Pood and 1.5 Pood

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

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