Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
snatch+Overhead Squat (15×1 in 20 minutes but not EMOM)
15 sets of 1. Work on technique and form work on 1 just 1! perfect snatch. Full snatch for advanced or power to OHS+OHS. You will have 20 Minutes to work on it and hit all 15 sets.
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
