Agate Pass CrossFit – CrossFit
Lurong WOD 1 (AMRAP – Reps)
WOD
Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 155 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 95 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 55 lbs
1 Minute Rest
3 Minute Max Calorie Row
skill/strength
Core work and double unders
10 min EMOM
Even=GHD sit up (weighted optional)
Odd=Max Double under
Women’s weights 105/65/35 for level 3/2/1 respectively
Metcon (AMRAP – Reps)
skill/strength
Core work and double unders
10 min EMOM
Even=GHD sit up (weighted optional)
Odd=Max Double under