luring day 1

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

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.