Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Ropes on ropes skill practice!! (10 Rounds for reps)
10 min EMOM
Odds= Double under practice
Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice)
WOD
Metcon (AMRAP – Rounds and Reps)
5 Rounds (3 min on 1 off. Begin next round where you left off)
5 Muscle up
10 Russian twist 45/35
20 Lunge
