Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Rowing Partner Sprints (8 Rounds for time)
8 Rounds
100m sprint
One partner rows while the other rests
*** each parter is to complete all 8 rounds
(Score is based on individual rower)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3 Min AMRAP
1 Rope Climb
3 Deadlift (225/155)
6 Pistols
1 Min Rest
*Rx must complete 3 wall walks with in each 3 Min
*Rx+ must compete a 50ft handstand walk within each 3 Mins
Can be done at any time during the 3 Mins
