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Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (5 sets of 5 Reps) WOD Metcon (Time) 21-18-15-12-9-6-3 Cals on Rower Wall balls (20/14) (30/20)

Agate Pass CrossFit – HIIT Warm-up Metcon FGB HIIT Style (AMRAP – Reps) Wall Ball AB Cals Box Jumps(or Step ups) Slam Balls Row Cals *1 Min Rest 3xYou will have 1 minute at each station to preform as many reps as possible. You will get one minute rest at the end of each cycle

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135#In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007To learn more about Kutschbach click here

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance ( 1 Snatch Balance Every 30 seconds for 10 min.) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15 Burpee 10 hang Power Snatch (95/65)or 135/95 5 HIGH box Jumps (30″/24′) (36″/30″)++

Agate Pass CrossFit – CrossFit Warm-up Benchmark WOD Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (7 sets of 3 at 70-80%1RM) WOD Metcon (16 Rounds for reps) Partner WOD 16 min EMOM Partner 1= Max AB cals or Max Rowing cals if more than 6 athletes in class. Partner 2= Max Reps hang power clean (95/65) or (155/105) RX+ *if uneven #

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) 10 min EMOM ODDs =Max Ring pulls (try to get as flat to thr ground as possible) Evens= Ring/shoulder stability drills Metcon (Time) Buy in:1k Row 3 Rounds 3 rope climbs 1 leg Crank Buy out=50 GHD or AB-mat sit ups Leg Crank= 20 Air Squat,20

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Horton (Time) 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength GHD EMOM (2 Rounds for reps) 10 Min EMOM Odds: Sit ups Evens: Extensions Athlete’s Choice: Back, Hip, or Weighted Mod: Odds: Abmat Evens: SupermansScore is based on two rounds. Round one : Odds Rounds two: Evens Put in notes, back, hip, or weights Metcon Metcon (Time) 5