Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
10 Min EMOM
1 Hang Clean + 3 Front Squats
Beginner – stay light and work on form/technique
Inter – Build slowly and work on form/technique
Adv – Start @ 60% Front Squat and build to AHAP
WOD
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
Start at 2 Reps in first round and add 2 Reps per round.
Toes to Bar
Box Jump
Hand Stand Push Ups
Row for Cals
