Agate Pass CrossFit – CrossFit
Warm-up
Weightlifting
strict press (5×3)
Start at 60-75% of 1 Rep Max. If you don’t have on yet built to a heavy set of three. Don’t build too fast and stay with in that 75-80% range for all five sets.
Metcon
Metcon (Time)
10/9/8/7/6/5/4/3/2/1
Power cleans 135#/95#
2/4/6/8/10/12/14/16/18/20
Burpees over bar
