Agate Pass CrossFit – CrossFit


Front Squat (5×5)

EOMOM 5 reps at 75%+ of 1RM. This should allow for 90+ seconds of rest between sets. Use the same weight for all sets if possible

**rest 5 min before WOD**

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

8 Goblet Sq (53/35)

8 BJ Over (24/20”)
**Rest 5 minutes before sprints**


Metcon (Time)

8×200 Partner sprints

Sprint 200m, tag your partner, rest while they sprint 200m. They tag you after finishing their sprint. Repeat until both partners have completed 8 sprints each.
Record total time.