12/21

Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

2 Front Squat + 1 jerk (9 Min EMOM (every three go up in weight))

WOD

Metcon (Time)

4 Rds

25 Cal Row

12 1-arm alternating DB Snatch, 50/35

3 Rope Climbs

*substitute rope climbs with Rope pulls or towel pull ups .”Towel pull ups” are a new movement I will be showing tomorrow to improve grip and pulling strength for climbing rope (3:1 Ratio)

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.