WOD

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) Death by Slam Ball 20/12 Starting with 10 Increase by 2 each round Metcon (Time) Buy in 25 Box Jumps 24″/20″ THEN 5 ROUNDS FOR TIME 10 Push Press 115/75 10 Ring Dips THEN Cash out 25 Box Jumps 24″/20″

Agate Pass CrossFit – Just Sweat Metcon (Time) Buy in 25 Box steps 24/20 THEN 5 ROUNDS FOR TIME 15 Calorie row 15 Dumb bell push press 15 KB swings 15 Slam ball THEN Cash out 25 box jumps 24/20

Agate Pass CrossFit – CrossFit Metcon (Time) 3 RFT 200m Row 2 Rope Climbs 10 HSPUs 20 Goblet Squats (53/35#) 30 WB sit-ups (20/14#) ***3 power cleans EOMOM*** 135/95#

Agate Pass CrossFit – CrossFit Metcon (Time) WARM-UP Sprint 200m, 400m, 200m, 400m with 1 min rest Metcon (AMRAP – Reps) WOD 3 Individual 6 min AMRAP’S, 2 min rest between each AMRAP Asending reps followed by 100m run with your ball after every multiple of 3 1st AMRAP Deadlift 225/155 Wallball 20/14 2nd AMRAP

Agate Pass CrossFit – CrossFit Weightlifting Weightlifting Glute-Ham Raises (6-10 Reps EMOM 10 mins.) ODD MIN 30 sec Glute Ham Raises EVEN MIN. ROPE CLIMB WORK WOD Metcon (AMRAP – Rounds and Reps) 1 Minute at each, 1 Minute rest between rounds, 3 rounds: Calorie Row Hang Power Snatch 75#/55# Burpees Wall Ball 20#/14# Renegade

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Push Press + Split Jerk (1 push press 1 split jerk EMOM 8 MINS) WOD Metcon (Time) 18/15/12/9 Overhead Squats 95/65 or 115/75 RX+ 36/30/24/18 KB Swings 53/35 50 Double Unders each round

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (10 Min. EMOM 5 reps Every Minute) WOD Metcon (AMRAP – Rounds and Reps) AMR 12 Minutes: 10 Power Cleans115/75 OR RX+135/95 12 KB Swings 53#/35# OR 70/53 15 V-Ups or GHD Sit up RX+

Agate Pass CrossFit – CrossFit Warm-up Shoulder Press (3 reps EMOM for 4 min) Push Jerk (3 reps EMOM for 4 min) Metcon Metcon (Time) 15/12/9/6/3 Shoulder to Overhead 115#/75# Toes 2 Bar 200m Run after Each Round

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder Press (4 min EMOM 3 Reps) Push Jerk (4 min. EMOM 3 reps) WOD Metcon (Time) 15/12/9/6/3 Shoulder to Overhead 115#/75# Toes 2 Bar 200m Run after Each Round

Agate Pass CrossFit – CrossFit Metcon (Time) 100 Box Jump 100 Pull up 100 GHD sit-ups OR V-ups 100 Thrusters bar