10/17/17

Agate Pass CrossFit – CrossFit

Skill/Strength

Kips AND Dips (AMRAP – Reps)

Kips and dips

10 min EMOM

Odds=kip practice (any kip practice *TTB, MU, PU, C2B)

Even= max dips (ring, ghd, box)

WOD

Metcon (AMRAP – Rounds and Reps)

AMR 15 Minutes:

15 Russian Kettlebell swings 53#/35#

10 Pullups

100ft Bear Crawl

*Every 3 minutes on the minute: 200m Run

ANNOUNCEMENT

We have moved to 15769 George Ln Poulsbo! We have a new gym location that is bigger and better! We have added 2 new indoor pickleball courts along with our regular workout space! Please call Julie at 206-619-2940 with any questions.