Agate Pass CrossFit – CrossFit
Skill/Strength
5x400m sprint repeats (Time)
5 sets of 400m sprint w/90 sec rest between sets.
5×200 beginner/intermediate :scale to this option if Mile time is 10:00+
WOD
Metcon (5 Rounds for reps)
Fight Gone Bad Style (3Rd)
1. KB Swings 53/35 70/53
2. Lunge or Jump lunge
3. Hand Release Push up
4. 10m Shuttle sprint
5. Slam Ball
*1 min rest between RDS
