Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Dip and Sit
10 Min EMOM
Odd Max ring dips
Even Seconds accumulated Lsits
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
2 Rope Climb
100m Sprint
Lunge 50 Feet with Plate OH (45/35)
Bear Crawl 50ft back
*3 Burpees Every min on the min
