Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Overhead Squat (5X2)
WOD
Metcon (Time)
1000m row
21-15-9
Overhead squats 95/65
Wheelies
Mountain climbers
Bonus
Metcon (AMRAP – Reps)
Tabata Jump Rope (doubles or singles, your choice)
-for 2 min, complete as many jump rope revolutions as you can
-rest 2 min
-for 1.5 min, complete as many jump rope revolutions as you can
-rest 1.5 min
-for 1 minute complete as many jump rope revolutions as you can
-rest 1 min
-for 30 seconds, complete as many jump rope revolutions as you can
-rest 30 sec
Rx = Double Unders
