Agate Pass CrossFit – CrossFit
Weightlifting
Front Squat (Work to 3rm, then deload)
work up to a 3rm Front Squat, then, wait 60 seconds, drop 40/20# and perform max reps (no more than 3 seconds between reps). Wait 60 seconds, drop 40/20# and perform max reps again. Wait 60 second, drop 40/20# and perform max reps again. Wait 60 seconds, drop 40/20# and perform max reps a final time. Record the 3rm weight, and note reps in de-load sets
Metcon (AMRAP – Rounds and Reps)
520 & I-90
15 min AMRAP
5 KB snatch – Right arm (53/35)
5 OH lunge with bell – Right arm
5 KB snatch – Left arm
5 OH lunge with bell – Left arm
**1 Rope Climb every 90 second**
Metcon (Time)
Partner sprints 10×100
see-saw style 100m sprints. Each partner sprints 10 times. Record total TEAM time.