8/24/2016

Agate Pass CrossFit – CrossFit

Clean Extension (5 reps EMOM for 8 min)

8 min EMOM
Use 80-90% of your clean 1RM and use the same weight for the entire EMOM.

Focus on technique and power through the extension, fully extending hips and shoulders. Do not drop the bar, bend your knees and receive it. No pull for this EMOM.

Have your rower ready. At minute 10, you row for time.

1000m Row (Time)

Max Effort 1000m Row
Start as a group on Minute 10…Focus on pushing through the legs and using those shoulders to PULL!!!

Metcon (Time)

21-15-9 for time

Power Snatch (135/95)

GHD situps
Fast and furious – lets go!

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.