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!!!
