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Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m Row 50 DB Push Press 40 MB Russian Twists 30 Russian Kettlebell Swings 20 Burpees 100ft Broad Jump 20 Burpees 30 Russian Kettlebell Swings 40 MB Russian Twists 50 DB Push Press 800m Run

Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Karen and a mile (Time) 150 wall balls 20/14 1 mile Run (5 Laps) Reps can be broken up how you would like.*you can stop and take a lap at any point. You just must complete all 5 laps and 150 wall balls to complete. (Scale run

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (AMRAP – Reps) 10 min EMOM Evens= max sit up/ GHD Odds= Handstand holds WOD Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 12 Box Jumps 10 Sumo Deadlift High Pulls 8 Knee Raises Every 3 Min on the Min run 200m

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (8×4) Starting weight 60-70% 1 Rep Max WOD Metcon (Time) 4 Rounds 10 Box Jump (24/20 30/24Rx+) 8 Hang Clean (115/80 155/105Rx+) 6 Burpee over bar (Bar facing Burpee Rx+)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) Tabata Tuesday Jump rope Burpees Wall Balls Med Ball sit ups Alt jumping Lunges

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 10 Rounds 100m Sprint 10 Ab Mat Sit ups Metcon Metcon (Weight) 10 Min EMOM Odds 8-10 Cal Row Evens 10 DB Push PressChoose an weight the you can complete all time Push Presses in

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (4 Touch N Go EMOM 10 mins) WOD Metcon (2 Rounds for reps) 8 minute AMRAMP 100 meter run 10 Handstand Push Up 10 Toes to bar Rest 2 min 8 min AMRAMP 100ft walking lunge 10 Russian Swing 53/35 or 70/53Each 8 min EMOM has its

Agate Pass CrossFit – CrossFit