Agate Pass CrossFit – CrossFit
Front Squat (5 reps EOMOM (75-80% of 1RM))
Warm up to your weight, then the clock will start as a group. All sets are the same weight preferably.
Immediately after last 5 reps, strip your bar and get to an open area on the floor. Thrusters start at min 12.
Metcon (Time)
50 Thrusters for Time
45/35#
Full depth squat, full extension.
Metcon (Time)
5 RFT
5 snails per leg (10 total)
5 weighted box step-ups per leg (10 total) DB 35/25#
Snails = single leg lunge (knee touches ab-mat)
Box step-ups will be front facing step-ups with DBs in each hand
Metcon (Time)
Sprints 4×200
(partner sprints, seesaw style)
No…we are not trying to kill you today. Do the work, reap the benefits.
