Agate Pass CrossFit – Open Gym
Warm-up
WOD UNDER THE LIGHTS!!
Metcon (Time)
WOD FOR TIME
You choose the weight on your bar (1 BAR), break up reps and movements as desired.
You will lift M-5000#, W-4000# for C&J AND M-5000#, W-4000# for Back squat (from the floor)
50 Slam ball step ups ( slam the ball then hold overhead and step up 24″/20, step down, slam and repeat)
50 Burpee pull up
