Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Deadlift (7 sets of 3 at 70-80%1RM)
WOD
Metcon (16 Rounds for reps)
Partner WOD
16 min EMOM
Partner 1= Max AB cals or Max Rowing cals if more than 6 athletes in class.
Partner 2= Max Reps hang power clean (95/65) or (155/105) RX+
*if uneven # of athletes one person will have to work on there own.
