Baseline triple-threat

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.

Metcon (Time)

BASELINE triple-threat

500m row

40 air squats

30 abmat situps

20 pushups

10 pull-ups

***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.


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Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.