Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Snatch Balance (12 by 3 Snatch balance EMOM (12 mins))
stay Consistent and work on speed under the bar! Advanced athletes work up to AHAP (65%+ to start). New athletes and Beginners (FORM/TECH FOCUS)
WOD
Metcon (Time)
4 Rounds
4 Snatch (115/80) OR squat Snatch for RX+ Advanced (155/105)
8 Burpees over bar laterally
12 Front Rack Lunge w/same weight as Snatch
15 Pull ups OR 8 Muscle up RX+
18 min. Time Cap
