Agate Pass CrossFit – CrossFit
Warm-up
Strength
Clean and jerk strength
STRENGTH – Clean and Jerk
10 min EMOM
1 Power Cean 1 Front Squat 1 Push Press
Preform 10 Sets in ten minutes of the complex
Metcon
Metcon (Time)
4 Rounds:
6 Spectacular Complex 95/65 or 135/95
8 Renegade Rows 30/20 or 50/35
12 Lateral Burpees Over the Bar
**Spectacular**
Hang Power Clean, Front Rack Lunge Each Leg, Shoulder to Overhead
