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
