The F bomb

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

strict press (5×3)

Start at 60-75% of 1 Rep Max. If you don’t have on yet built to a heavy set of three. Don’t build too fast and stay with in that 75-80% range for all five sets.

Metcon

Metcon (Time)

10/9/8/7/6/5/4/3/2/1

Power cleans 135#/95#

2/4/6/8/10/12/14/16/18/20

Burpees over bar

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