Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
2 Hang Cleans + 1 Front Squat (12-15 Est AHAP)
Beginners: 12-15 Mins of working on form and technique
Advanced: 12-15 Min work up to AHAP
Metcon
Metcon (5 Rounds for reps)
Tabata Monday
Row for Cals
Push Press (95/65 or 135/95)
Sit ups or GHD
Pull ups or Chest to bar
50 ft Shuttle Runs