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


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