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