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Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA (8 rounds per movement, 20 sec on, 10 sec rest) Kettle Bells Swings Cal Row Dumbbell Push Presss Lunge Jump Rope Log Reps for esch of the 5 movements

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Weight) 10 Min EMOM (Every Minute On the Minute): 3 Snatch Grip Deadlift 6 Burpees Over Bar Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP: 5 Hang Snatch (95/65 or 135/95) 10 T2B 15 Lunges 200m Run

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) Four 5 minute AMRAP with 1 minute rest in-between rounds (record reps for each AMRAP): AMRAP 1: 10 Sit-ups 10 Box step or jump 1 minute rest AMRAP 2: 10 Lunge 10 Cal Row 1 minute rest AMRAP 3: 10 Slam Ball 10

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Sit-ups Bike (Cals) Slam Balls Row (Cals) Note: Farmer Carry 100 feet – Every 2 minutes

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155#

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21-15-9 Sit-ups Bike (Cals) Slam Balls Row (Cals) Note: Farmer Carry 100 feet – Every 2 minutes

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Air Force (Time) For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) *4 Burpees at the top of each minute

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Reps) Fight Gone Bad Style 3 Rounds Cal Row Renegade Rows Wall Balls Med Ball Sit ups Box Jumps *Rest 1 Min Between Rounds

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder Press (6×4) Build to AHAP WOD Metcon (5 Rounds for reps) 5 Rounds 3 Min AMRAP 18/14 Cal Row 1 Rope Climb 50 Double Unders Max Rep Kettlebell Swing (53/35 or 70/53 Rx+) 1 minute rest in between roundsyour score is the total number of KBS