Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
Push Press (10×3)
Tempo Push Press:
3 second pause at front rack before doing an explosive push press then
3 second eccentric back into front rack position
Work up to AHAP
Metcon
Metcon (Time)
50/40 Cal Row
50 Front Squat (45/35)(75/55)
35/30 Cal Row
35 Front Squat
20/15 Cal Row
20 Front Squat
