Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
15 mins to complete all sets
Overhead Squat (1×10)
1 set of ten @ 50-55%
Overhead Squat (3×3)
Start @70-75%
Overhead Squat (5×1)
As Heavy As Possible
Metcon
Metcon (Time)
2 Rounds
200m run
9 Deadlifts(155/115) or 185/135RX+
200m run
6 Clean & Jerks (135/95) or 155/115RX+
200m run
3 Snatch (105/75) or 135/95RX+
*Rest 2 mins
25 min Time cap
