5/5/17

 In WOD

Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (6×3)

Start at 65% of 1 Rep max

Metcon

Metcon (Time)

CON

21 Row Cals

21 KB Swings (70/53)

15 Row Cals

15 KB Swings

9 Row Cals

9 KB Swings

Then…

18 Row Cal

18 Lat Burpee over Rower

12 Row Cal

12 Lat Burpees over Rower

6 Row Cal

6 Lat Burpee over Rower

Then…

12 Squat Cleans (155/105)

400m run

9 Squat Cleans

400m run

6 Squat Cleans

400m run

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