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