11/4/16

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

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.