Agate Pass CrossFit – CrossFit
Skill/Strength
Shoulder Press (12 mins to establish 1RM)
WOD
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
60 Double unders
50 Flutter Kicks
40 Slam Ball
3 Rope Climbs or legless RX+
10 Renegade Rows (50/35#)
* 3 wall walks or 25ft Handstand walk every 2 minutes Sub to 9 Burpees if Walks become to difficult.
