Squats, Snails, and Sprints Oh my!

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


Full depth squat, full extension.

Metcon (Time)


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.


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.