Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Ropes on ropes skill practice!! (10 Rounds for reps)
10 min EMOM
Odds= Double under practice
Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice)
Benchmark WOD
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
