Monday Metcon Choice

Agate Pass CrossFit – CrossFit

3 position squat clean (3 reps)

12 Mins to establish 3 position Squat Clean

1 rep from the floor

1 rep from low hang

1 rep from high hang

(Cannot put the bar down between 3 reps)

Metcon (Time)

Metcon (option 1)



Calorie Row

RX + is both WODS done at RX

Metcon (AMRAP – Reps)

15 MIN AMRAP (option 2)

Max rep shoulder to overhead (75/45)

(Every time you drop the bar you must do 15 AB-mat sit ups)

(Score is Shoulder to overhead only)

RX + is both WODS done at RX


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.