WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2K Row Rest 5 minutes 6 Rounds 10 DB Lunges 10 Dough boys 10 DB Push pressScore for total time

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1 Power Clean+1 Front Squat (12 Min EMOM) 1 Power Clean+1 Front Squat Metcon Metcon (Time) 750m Row 15 Deadlift 225/155 15 Box Jump 24/20 500m Row 15 Deadlift 15 Box Jump 250m Row 15 Deadlift 15 Box Jump *20 Min time cap

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Partner WOD! Five Rounds of: 20 Med Ball Russian Twists 20 Ring Rows 20 Slam Balls 20 Russian KB Swings Partner 1 performs reps, while Partner 2 is Rowing 200 meters, then switch. Repeat

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) Independence Day PARTNER WOD For time: 24 Dumbbell Thrusters 24 Walking Lunges w/DB 24 V ups 24 Plank jacks ROW 242 calories 24 Slam balls 24 Renegade rows w/DB 24 Russian twists w/DB 24 Dumbbell Push Press CASH OUT: 17 burpees 76 double unders Each partner

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY AB/ Row/Ski Cals Box Jumps Dips Plank Jumping Air Squats

Agate Pass CrossFit – CrossFit Skill/Strength Shoulder Press (8 sets of 4 Reps at 70-80% 1RM) WOD Metcon (Time) 21-12-9-12-21 Buy in: 400 meter med ball carry Wall balls ? 20/14 or 30/20 Hang clean 95/65 or 135/95 Buy out: 200 meter med ball carry 20 min time cap.

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5×5) At the end of each set do 3 high box jumps WOD 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,

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell hang-cleans and jerks 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

Agate Pass CrossFit – CrossFit HERO WOD Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn more about Harper click here

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Reps) 5 Rounds Or If needed scale to 3 Rounds 1 min max cal. row 1 min Max sit up 1 min max Box Jump 1 min max distance farmer carry 1 min Jump Rope 1 min REST