Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Paused Front Squat (11 min EMOM. 3 Reps with a 3 second hold at bottom)
Start at 60%+ 1RM
WOD
Metcon (Time)
6 Rounds:
20 Wall balls 20/14
7 Ring dips or box dips/banded dips
**Run a 200 meter every 3 min starting @ 0:00**
25 min Time Cap.
