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 (3 Rounds for reps)
5 min AMRAP
I 0 Box Jump (24/20 or 30/24″ )
8 HSPU or deficient (45/35#)
4 Turkish Get Up(53/35#)
Rest 1 minute
5 min AMRAMP
I 0 Box Jump (24/20 or 30+24″)
8 HSPU or deficient (45\35#)
4 Turkish Get Up(53/35#)
Rest 1 minute
5 min AMRAMP
Row,ski, Bike ? max Cals
Ever 10 cals jump off and do 10 lunges R+L= 2
