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.

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.