Agate Pass CrossFit – CrossFit
Metcon (AMRAP – Reps)
10 min EMOM
ODDs =Max Ring pulls (try to get as flat to thr ground as possible)
Evens= Ring/shoulder stability drills
Metcon (Time)
Buy in:1k Row
3 Rounds
3 rope climbs
1 leg Crank
Buy out=50 GHD or AB-mat sit ups
Leg Crank= 20 Air Squat,20 Lunge,20 Jump air squat, 20 jump lunges.
