Agate Pass CrossFit – CrossFit
Warm-up
Metcon
Metcon (Time)
3 Rounds
15 Wallballs
15 Hand release push-ups
2min rest
2 Rounds
20 Wallballs
20 HR push-ups
2min rest
1 Round
30 Wallballs
30 HR push-ups
Endurance Training
Metcon (12 Rounds for time)
Rowing Sprints
3X300m
4X200m
5X100m
30 sec rest between each interval
Score is each set
