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Agate Pass CrossFit – Just Sweat Happy Monday!!!! Metcon (Time) Row Sprints for 10 Min: 150m EMOM **then** “Lets have a BALL” 4 RFT 40 ball touches 30 lunge steps w/ball OH 20 slam balls 10 ring rows

Agate Pass CrossFit – CrossFit Practice these new skills, modify as needed…but push yourself to get better! Kipping PU and DU 10 min EMOM (Practice – log max run of DUs completed) Odd – kipping practice Even – DU practice Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you

Agate Pass CrossFit – CrossFit Metcon (Time) TEAMS OF 2 OF 3 (1 ATHLETE WORKS AT A TIME) 2001 meter row “Buy-in” THEN 2 ROUNDS OF 9 Rope Climbs 11 Bear Complex (155/105) 2977 meter row “Cash-out”

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 200M Run 400′ Farmer Carry 70/53# 40 Air Squats 2 Rope Climbs THEN….. EXTRA MOBILITY WORK

Agate Pass CrossFit – Open Gym Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Agate Pass CrossFit – CrossFit Snatch (15 minute EMOM (try to end at > 85% of 1RM) Metcon (Time) 50 DU 50 Situps 400m run 40 Situps 30 DU 30 Situps 200m run 20 Situps 10 DU 10 Situps NO SINGLES – Attempts Count

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Reps) in teams of two, perform 3 min of work, followed by a min of rest, for 2 rounds of each set of movements Farmers carry/burpees Bear crawl/KB swings Sprints/Slam Balls one partner farmers carry from ropes to rack and back, then runs to tag partner

Agate Pass CrossFit – CrossFit Shoulder Press (Build to 1RM over 12 minutes) Metcon (Time) 5 RFT 21 KB Swing (53/35#) 15 Burpees 9 Box Step-ups 20″ (75/55#) (bar is in the back rack position) KEEP THAT CHEST UP!!!!!

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5 sets of 3 Reps ) 5 sets of 3 reps @ 80-90% of your 5 Rep Max W/ 2-3 Second hold at the bottom. WOD Metcon (Time) 3 Rounds 400 meter Run 15 thrusters 95/65 OR 115/75 15 Toes 2 bar

Agate Pass CrossFit – CrossFit RETEST FROM 5-13-15!! Come ready to learn the snatch technique and form! Remember you will never get better if you dont practice! I know snatches are hard but I know all of you have the heart and determination to Learn them. Warm-up Skill/Strength 10 min EMOM 1 Hang Snatch+1 Full