August 2017

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2K Row Rest 5 minutes 3 Rounds 30 DB Lunges 30 Dough boys 30 DB Push pressScore for total time

Agate Pass CrossFit – CrossFit WOD You must come to find out….do you dare???

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Rounds and Reps) 5 Rounds 4 Min on 1 min Rest 100m 10 Goblet Squat 10 V-up 10 Burpees

Agate Pass CrossFit – CrossFit Skill/Strength Push Press (8 sets of 2 @70-80%) WOD Metcon (4 Rounds for reps) 4 Rounds (Fight Gone Bad style) 1. Double Unders 2. DB Snatch 50/35 3. OH lunge w/ DB Overhead 50/35 4. Handstand hold REST

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (7 sets of 3) WOD Metcon (Time) 4 Rounds 20 GHD 15 wall balls 20/14 or 30/20 10 burpees 5 High Box Jumps 30/24 38/30