Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
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
Metcon (Time)
4 Rounds
9 KB SDHP
10 Russian Twists
11 Goblet Squats
12 KB Swings
200m Run
(53/35#) or (70/44#) RX+
**20 Min time cap**
