July 2015

Agate Pass CrossFit – CrossFit Warm-up 2k Row (Time) Max Effort 2k Row Metcon Metcon (AMRAP – Rounds) 15 minute AMRAP: 15 Deadlifts 155/115 lbs 15 Bar Facing Burpies 15 Box Jumps (24/20)

Agate Pass CrossFit – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 10 Toes 2 Bar 1 Leg Crank 30 Double Unders

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Bench Press (5 x 3) Build to your heavy set of 3 WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups (No Measure) Coaches Challenge 1k ROW (post WOD)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (12 MIN EMOM ) WOD Metcon (Time) 5 Rounds for time 10 High Box Jumps 30/24 or 36/30 5 Heavy Cleans135/95 or 205/135 15 GHD sit-up

Agate Pass CrossFit – CrossFit Warm-up Back Squat (5X5) Metcon Metcon (AMRAP – Rounds) 15 Min AMRAP: 20 Cal Row 2 Rope Climb 10 Renegade row 50/35 lb

Agate Pass CrossFit – CrossFit Metcon (Time) 3 Rounds 200m run 21 KB swings 53/35 15 V-ups 2 Rounds 400m run 21 Box jump overs 24/20 15 Burpees 1 Round 800m run 21 KB swings 53/35 15 V-ups 21 box jump over 24/20 15 burpees

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (every 90 seconds for 15 minutes) WOD Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 200 meter Run 8 Front Rack lunges (135/95) 5 burpees

Agate Pass CrossFit – CrossFit Turkish Get Up (20 heavy Get ups for time) Metcon (Time) Buy in 100 Double Unders 21-18-15-12-9 Reps Of: OH Squats (95#/65#) Plate Russian Twists (45#/25#) Pull-Ups Buy out 100 Double Unders