Against the WALL

Agate Pass CrossFit – CrossFit

Practice these new skills, modify as needed…but push yourself to get better!

Kipping PU and DU 10 min EMOM (Practice – log max run of DUs completed)

Odd – kipping practice

Even – DU practice

Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you can kip pull-ups, practice butterfly kipping, or practice stringing your kipping pull-ups together until you can kip 10 consistently

If you cannot DU, practice using S-D-S. If you have your DU, practice stringing them together until you can do 30-45 unbroken or 45 seconds of attempts.

Metcon (AMRAP – Rounds and Reps)

**Against the WALL**

16 min AMRAP

400m run

5 wall walks (50′ HS walk)

20 WB 20/14 (40 WB 20/14)

20 Chest to Bar PU (10 Bar MUs)

20 WB 20/14 (40 WB 20/14)

5 wall walks (50′ HS walk)


Metcon (AMRAP – Reps)


Immediately after WOD, perform

Max Hang Power Cleans 115/75 (185/115)

Bar must be in movement, in rack position, or in hang position. Max ends when the bar is dropped.

Detail weight in notes if not Rx


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.