Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Metcon (Time)
10 sets of 200 Meter Row SPRINTS. Rest 30 seconds between Rounds
WOD
Metcon (Time)
3 Rounds
50ft Single Arm OH DB Lunge Left Arm 30#/20# or 50/35 RX+
50ft Single Arm OH DB Lunge Right Arm
20 Single Arm DB Hang Clean (Same Load)
15 Box Jump 24/20
