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Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY AB/ Row/Ski Cals Box Jumps Dips Plank Jumping Air Squats

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP 7 DB Thusters 7 Ring Row 7 cal Row Rest 1 min between Rounds AFTER PARTY

Agate Pass CrossFit – CrossFit Back Squat (5 sets of 5 Reps @65-75%1RM) *If you do not have a 1RM the options will be… 1. find a new 5 Rep max 2. work on form/technique improvement. 3. mobility restrictions that you might like to work on (go very light and go higher Reps to improve

Agate Pass CrossFit – CrossFit HERO WOD Pike (Time) 5 Rounds for time of: 20 Thrusters, 75# 10 Strict Ring Dips 20 Push-ups 10 Strict Handstand Push-ups 50m Bear CrawlIn honor of U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, ArizonaTo learn more about Pike click here

Agate Pass CrossFit – CrossFit Skill/Strength 1 high hang+1 mid hang + 1 full Clean (Work on form and technique. Build with confidence.) WOD Metcon (Time) 4 Rounds 50 DUs 10 Goblet Lunge 53/35 or 70/53 5 Jerk 135/95 or 185/135 Scale 4 RDs 25 DUs 150 to 100 singles Regular lunge (no weight) Jerk

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2K Row Rest 5 minutes 6 Rounds 10 DB Lunges 10 Dough boys 10 DB Push pressScore for total time

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell /

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 1 Push Jerk + 1 Split Jerk (EMOM for 10 minutes AHAP) 1 Push Jerk + 1 Split Jerk WOD Metcon (AMRAP – Rounds and Reps) 11 minutes AMRAMP 25 Double Unders 20 GHDs 15 Pushups 10 Chest to Bar Pullups SCALED 75-50 singles 20 Sit Ups OR v-Ups

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee Raises 8 KB Swings **Rest 4 Mins** 6 Min AMRAP 10 Box Jumps 6 Renegade Rows