Friday mash up

Agate Pass CrossFit – CrossFit

Metcon (Time)

WARM-UP

Sprint

200m, 400m, 200m, 400m with 1 min rest

Metcon (AMRAP – Reps)

WOD

3 Individual 6 min AMRAP’S, 2 min rest between each AMRAP

Asending reps followed by 100m run with your ball after every multiple of 3

1st AMRAP

Deadlift 225/155

Wallball 20/14

2nd AMRAP

Pull up

Slam Ball 20/12

3rd AMRAP

Push up

Slam ball sit up 20/12

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.