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!