Monday Madness 6/27/16

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

3 Deadlifts + 2 Hang Cleans (EMOM 12 minutes increasing weight every 3rd set)

2 sets at same weight then add, 2 sets add ect..hang clean can be power or squat athletes choice. But you must stick with it the whole 12 mins. Clean will be biggest limiting factor.

WOD

Metcon (2 Rounds for reps)

7 minutes AMRAP

100 meter Run

8 Toes to bar

10 DB Snatch 50/35

Rest 2 minutes

8 Minute AMRAP

100 ft bear crawl

1 Rope Climb

5 single arm Overhead Lunge w/DB (right) 50/35

5 Single Arm Overhead lunge w/DB (left)

Try to Use Same Dumbell as used for Snatches.

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.