The XWOD

Agate Pass CrossFit – CrossFit

Metcon

Metcon (Time)

Level III 275 lb/ 215 lb

15 Dead Lifts

5 Muscle Ups

12 Dead Lifts

4 Muscle Ups

9 Dead Lifts

3 Muscle Ups

6 Dead Lifts

2 Muscle Ups

3 Dead Lifts

1Muscle Ups

Level II 185lb/ 135 lb

15 Dead Lifts

15 Box Dips – Straight Leg

12 Dead Lifts

12 Box Dips – Straight Leg

9 Dead Lifts

9 Box Dips – Straight Leg

6 Dead Lifts

6 Box Dips – Straight Leg

3 Dead Lifts

3 Box Dips – Straight Leg

Level I 115 lb/ 75 lb

15 Dead Lifts

15 Box Dips – Bent Leg

12 Dead Lifts

12 Box Dips – Bent Leg

9 Dead Lifts

9 Box Dips – Bent Leg

6 Dead Lifts

6 Box Dips – Bent Leg

3 Dead Lifts

3 Box Dips – Bent Leg

Weightlifting

3 hang clean+ 1 Jerk (9 sets)

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.