Agate Pass CrossFit – CrossFit
Skill/Strength
Metcon (2 Rounds for reps)
10 min EMOM
Odd: Max DUs or technique work
Even: plank or L-sit
Each movement is a “round” when scoring add totals reps for each movement. Round 1=Dus 2= seconds accumulated in hold
WOD
Metcon (Time)
21-15-9-6-3
Overhead Squats 75/55 or 115+/75+
Burpees over bar
*200 meter sprint after each round
20 min time cap.
