Agate Pass CrossFit – CrossFit
Skill/Strength
Deadlift (@75-80% 1RM 9 sets of 3 TNG)
WOD
Metcon (Time)
3 Rounds (4 Rds RX+)
21 KB Swing 53/35 70/53
15 lunge in front rack
9 Hang Cleans 115/89 or 185/135
6 burpees over bar
1 rope climb ever 2 minutes
*lunges should be heavy (RX must use same weight)
20 min cap.
