Agate Pass CrossFit – CrossFit
Skill/Strength
Turkish Get Up (Form/technique practice. Then..30 reps for time)
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled
Lighter KB
Banded or jumping pull ups
Competitors version
400 meter sprint
21 KB swing 70/53
12 c2b or 9 Muscles ups
Rest 3 Minutes then….1 minute max Air Bike or ski erg sprint for cals.
1 min max effort Air Bike (AMRAP – Reps)
1 minute max effort
