Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Paused Back Squat (5 sets of 5)
5 sets of 5 reps with a 3 second pause at the bottom of the squat. NO BOUNCING
Back Squat (Unload 20% weight and perform 2 sets Max Reps )
No pause and try to only have one breath at the top each rep. BURNOUT!
WOD
Metcon (Time)
21-18-15-12-9-6-3
KB Swings 70/53 (go heavy)
GHD Sit-ups
*5 box jumps every 2 minutes 24/20 or 30+/24+
