8/15/18

 In WOD


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

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