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Agate Pass CrossFit – CrossFit

Strength

Weightlifting

Squat Clean & Push/Split Jerk (EMOM)

Preform 2 squat clean & Jerk (Push or Split) every min on the min. Weight should be 5-20# heavier than your Grace weight from the prior week. Stay at the same weight the entire EMOM.

WOD

Metcon (Time)

Buy in 3 Rope Climbs

5 Rounds

18 OH Lunges (45/35#)

400ft Farmer Carry (70/53#)

12 Lateral Burpees Over Plate

Buy out 200m Sprint
400 ft= 8x Rig 2 Ropes OR 4 ROUND TRIPS

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