9/21/16

Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

10 Min EMOM (10×3)

1 Hang Squat Snatch

1 Power Snatch

1 Full Snatch
Every minute on the minute for 10 minutes you will preform this snatch complex. Start weight @ 65-70% of Snatch 1 rep max. you may build weight but you must do the same weight for all three reps in a the complex.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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.