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
