Posterior Chain-link

Agate Pass CrossFit – CrossFit

Metcon (Time)

See-Saw Partner Rows 4×500

Row 500m sprint, rest while partner rows 500m. Repeat until both partners have rowed 4 times each.

Record total time.

Metcon (Time)

Posterior Chain-link

21-15-9 for time (with 10min time cap) of:

GHD situps

OH Squats (135/95)

**Rest 3 minutes**

21-15-9 for time (with 8min time cap) of:


Note: If you complete the 21/15/9 of the first portion, yell time, wait exactly 3 minutes, and start the second portion. Record total time. If 10 minutes lapse before you complete the first portion, rest from min 10 through min 13 and start the second portion. Note completed reps if time capped.

OH Squats are supposed to be from the ground and HEAVY.


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.