Agate Pass CrossFit – CrossFit
Skill/Strength
1-Mile Run (Time)
Max Effort 1-Mile Run
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 off
11 Wall balls (20/14) or 30/20
5 Burpee Box jump overs (24/20) or (30/24)
*1 rope climb every 90 seconds
Scales
Rope pulls
Regular burpees
800 meter run subbed for the mile ???
