WOD

Agate Pass CrossFit – HIIT Warm-up Metcon () Metcon (5 Rounds for reps) TABATA Style Thursday: Cal row Slam balls Wall ball SU Air Bike calls Box step/jump

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (7×3) Starting @ 70-75% of 1RM Metcon Metcon (3 Rounds for reps) 4 Min AMRAP 14/12 Cal Row 14 Deadlift (225/155) 14 Burpees Rest 2 min 4 Min AMRAP 14/12 Cal Row 12 Deadlift (225/155) 12 Burpees Rest 2 Mins 4 Min AMRAP 14/12 Cal Row

Agate Pass CrossFit – HIIT Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats New Section 1000m Row (Time) Max Effort 1000m Row

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (3 Rounds for reps) 7 Rounds of 1 minute each of: Row/Bike/Ski Sit-up Jump Rope 1 minute rest

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Bear Complex or Cindy Barbell or Body Wieght… Athletes Choice Bear Complex (5×7) Power Clean Front Squat Push Press Back Squat Second Push Press5 sets or 7 without dropping the bar during the 7 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 8 sets of 20 Second work 10 Seconds rest: 1. Shuttle Run or Row 2. plate G2OH 3. Farmer Carry 4. slam ball 5. push ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Rounds and Reps) 16 AMRAP 20 GHD Sit Ups 50 ft Bear Crawl (HS Walk Rx+) 10 T2B 50 ft Bear Crawl(HS Walk Rx+) Every 2 Min 5 Box Jumps (30/24)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds for Time: 20 Cal Row 20 Sit ups 20 Box Jumps/or Step-ups 50 Jump Rope

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat