Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Kips AND Dips (AMRAP – Reps)
Kips and dips
10 min EMOM
Odds=kip practice (any kip practice *TTB, MU, PU, C2B)
Even= max dips (ring, ghd, box)
Metcon
Metcon (Time)
100 Double Unders
60 Wall Balls (20/14)
40 T2B
100ft bear crawl or 50ft HSW Rx+
40 T2B
60 Wall Balls
100 Double Unders
20 min. Suggested COACH TIME Cap (CAN go over if you are close) NO OVERTRAINING
