520 & I-90

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.

Announcement

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.