6/30/17

 In WOD

Agate Pass CrossFit – CrossFit

Skill/Strength

2 Front Squat + 1 jerk (15 mins. to build to AHAP (As heavy as possible))

QUALITY OVER QUANTITY!! You might be able to lift more but if the form isn’t high quality then keep the weights (Quantity) LIGHT!!!! Once your form/technique looks ? Good ?. THEN add on the big weights. Myself or another coach will be more than willing to let you know if you should add or not. ALWAYS listen ?? to the coaches. They are “Coaches” for a reason.

WOD

The Whole Enchilada (AMRAP – Rounds and Reps)

18 min AMRAMP

50Ft Bear crawl

10 toes to Bar

50Ft Bear Crawl

2 Rope climbs or legless RX+

50FT Walking ? lunge w/plate Overhead (45/35)

10 Toes to Bar

50FT Walking ? lunge w/plate Overhead (45/35)

*Every 3 mins 200 meter Run
I made this one with incentive to make you run faster because the faster you get that run done the quicker you can get back to REPS???

Recent Posts