Agate Pass CrossFit – CrossFit
Skill/Strength
Paused Back Squat
5 sets of 5 reps with a 3 second pause at the bottom of the squat. NO BOUNCING
WOD
Metcon (4 Rounds for reps)
3 min per round, 1 min rest between rounds
ROUND 1
200m run – AMRAP Burpee
ROUND 2
200m run – AMRAP Front Rack lunge (95/65) or (155/105)
ROUND 3
200m run – AMRAP Push Press (95/65) or (155/105)
ROUND 4
200m run – AMRAP Sumodeadlift
95/65 or 155/105
