Agate Pass CrossFit – CrossFit
Shoulder Press (8×3 with super set of DB rows)
NO dip on this! Strict press 8×3, start heavy and get heavier. Record starting and ending weight in notes. After each set, complete 5 DB rows each arm (heaviest you can complete 5 in a row).
Work focused – max 20 minutes for this.
40 air squats
30 abmat situps
***rest 3 min***
REPEAT (time cap of 24 min)
RX+ = 3 rounds
Keep it as Rx as possible while going fast. This is CARDIO, not strength.
Record total time for 2 rounds (or 3 for Rx+) including the rest time. List individual round times in notes.