Baller

Agate Pass CrossFit – CrossFit

Weightlifting

Deadlift (6×5)

Deadlift 6×5 (75%+ of 1RM) with 2 high BJ (36/30”) and a 100m sprint after each set

1 set every 2.5 min

Upon completion – rest max of 8 minutes before starting BALLER!!!

Metcon (AMRAP – Rounds and Reps)

BALLER!!!

8 min AMRAP

12 WB 20/14

12 KB swings 53/35
At the completion of the AMRAP, rest exactly 5 minutes and complete the reps performed for time. (Example: if you completed 4 rounds + 2reps = 50 WB and then 48 swings for time). Record time as next Metcon.

Metcon (Time)

BALLER, part 2

For time, complete the reps performed in BALLER. Complete all WBs, then all Swings.

Announcement

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.