5/5/17

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

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.