Agate Pass CrossFit – CrossFit



10 Min EMOM (10 x 3)

Odd: 3 Shoulder Press

Even: 3 Strict Pull ups or 3-6 strict Chest 2 Bar
Shoulder press weight should be 75% of 1RM and keep the same weight the whole EMOM


Metcon (Time)

4 Rounds


10 Russian Twists

11 Goblet Squats

12 KB Swings

200m Run

(53/35#) or (70/44#) RX+

**20 Min time cap**


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.