Agate Pass CrossFit – CrossFit
Skill/Strength
Metcon (Weight)
Snatch Balance
1 Rep every 20 seconds for 10 min. (Focus on speed under bar and a solid catch at the bottom)
WOD
Metcon (AMRAP – Rounds and Reps)
20 minutes
20 cals. On Rower
20 lateral hops over Rower
20 Dough Boys
Every 2 minutes max rep ring dip (burnout)
