Got Grip?

Agate Pass CrossFit – CrossFit

Metcon (AMRAP – Reps)

The Ark…death by EMOM

EMOM, increasing by 2s

Bench Press

Ring Row

(switch back and forth)

Men – 75% bodyweight + box for rows

Women – 50% bodyweight

Score is reps of last full round completed

Metcon (5 Rounds for time)

5 rounds, each for time (log splits):

1 rope climb

100′ Bear Crawl (50′ HSW Rx+)

10 T2B

9 HPClean (135/95, 155/115 Rx+)

8 Front Sq

7 Jerks (split or push)

1 rope climb

***90 seconds rest b/w round***

Use your rest time to bring that HR down! Goal is to SPRINT these rounds, not a chipper!!!


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.