WOD

Agate Pass CrossFit – CrossFit Metcon (Weight) EVERY 90 SECONDS FOR 10 ROUNDS 1 Squat Clean + 1 Hang power Clean + 1 Split Jerk (build to a heavy set) Metcon (Time) 21 – 15 – 9 Calorie Row Toes to bar Burpee 200 meter run between rounds

Agate Pass CrossFit – CrossFit Weightlifting Deadlift (3 Rep Max Touch N Go) Metcon Metcon (Time) 5 Rounds 14 Wall Ball 20/14 16 DB Snatch 50/35 OR 95/65 Snatch 20 V-UP or GHD

Agate Pass CrossFit – CrossFit Front Squat 5×3 (5×3) @ 75% of 1RM Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Chest to Bar 9 Bar-facing Burpees 12 Shoulder to Overhead 115/75 135/90

Agate Pass CrossFit – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (AMRAP – Reps) 5 Rounds 1 min On 1 min. Off slam ball sit ups to a press overhead Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Back Squat (135/95) (185/115) *200 meter run After each set of BS

Agate Pass CrossFit – CrossFit WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Push Press (5 sets of 3 Reps )

Agate Pass CrossFit – CrossFit Retest from May 4th Warm-up Skill/Strength Metcon (No Measure) EMOM 10 MINS ODDS= Double under EVEN= Hollow Rocks WOD Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpees 20 Power Clean (105/70) (135/95) 30 Double Unders

Agate Pass CrossFit – CrossFit Back Squat (5 sets of 5 Reps. resting 60-90 sec) Metcon (5 Rounds for reps) 20 seconds on and 10 seconds off for 8 rounds at each movement. score=lowest number of reps in the round for each movement. 1. Pull-ups or strict for RX+ 2 Rowing for cal. 3. V-up

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 hang clean+ 1 Jerk (EMOM for 8 minutes) WOD Metcon (AMRAP – Rounds and Reps) “Chief Style” 5 Rounds of 3 min AMRAP 5 strict Handstand Push ups 7 Toes 2 Bar 10 Air Squat or Goblet Squat Rx+ 53/35

Agate Pass CrossFit – CrossFit Hero Saturday! (No Measure) WARM-UP Run Lap/Row 500 10 Good mornings 10 Pass throughs 10 Windmills 10 leg kicks each leg 10 fire hydrants each leg 2 rounds of Cindy 5 pullups, 10 pushups, 15 air squats 10 scorpions Get your bar for the WOD!!! Metcon (Time) 2 RFT @