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.


Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.