Agate Pass CrossFit – CrossFit
Back Squat (5 sets of 5 Reps @65-75%1RM)
*If you do not have a 1RM the options will be…
1. find a new 5 Rep max
2. work on form/technique improvement.
3. mobility restrictions that you might like to work on (go very light and go higher Reps to improve mobility and help open those tight hips)
4-ask coach
MFT6 “Pats first throwdown event 3” (AMRAP – Reps)
Event Announcement:
Event 3 – Bumper Plate Chipper
10 min AMRAP
20 burpees onto bumper plate 35/25
30 bumper plate sit-ups
40 bumper plate squats
50 bumper plate ground to overhead
500m Row
SCALES
15- 10 Burpees 2 plate
30-15 Ab-mat Sit up or lighter weight
40-20 Air Squat/ lighter weight
250 Row
*get as far as possible in 10 min and if a full round is completed begin the next round until the 10 minutes is complete!! ?
We will all perform the WOD Pat will have to endure during his First ever competition this coming Saturday! Enjoy!! ?? #TEAMAPCF
