Agate Pass CrossFit – CrossFit
Skill/Strength
1-Mile Run (Time)
Max Effort 1-Mile Run
if you have injuries you have the option for a 2k row instead
WOD
Metcon (Time)
immediately fallowing your 1 mile run……..For Time.
1000 ft Farmer Carry 53/44 or 70/53 RX+
50 Slam Ball 20/20
25 Box Jump 24/20 or 30/24 RX+
10 Burpees or Muscle Ups RX+