TGIF!

Agate Pass CrossFit – CrossFit

Strength

Weightlifting

Squat Clean & Push/Split Jerk (EMOM)

Preform 2 squat clean & Jerk (Push or Split) every min on the min. Weight should be 5-20# heavier than your Grace weight from the prior week. Stay at the same weight the entire EMOM.

WOD

Metcon (Time)

Buy in 3 Rope Climbs

5 Rounds

18 OH Lunges (45/35#)

400ft Farmer Carry (70/53#)

12 Lateral Burpees Over Plate

Buy out 200m Sprint
400 ft= 8x Rig 2 Ropes OR 4 ROUND TRIPS

Announcement

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.