10/17/16

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Snatch (Hang+Full) (12 sets of the complex)

Complete 12 sets of the Snatch Complex (1 rep from the hang and 1 from the floor) start at about 75-80% of your 1RM

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min.

15 Wall Ball 20/14#

10 V-Ups

5 HSPU

AMRAP 5 Min.

10 Wall Ball

6 V-Ups

3 HSPU

AMRAP 3 Mins.

5 Wall Ball

3 V-Ups

1 HSPU

*1 minute rest between Rounds

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.