Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Paused Front Squat (9×3 increasing weight every 3rd set 3 sec. Pause.)
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
2-4-6-8-10….
Burpee & KB Swing (53#/35#) or (70#\53)
12 min AMRAP
2-4-6-8-10….
Burpee & KB Swing (53#/35#) or (70#\53)