WOD

Agate Pass CrossFit – CrossFit Skill/Strength Push Jerk (7 sets of 2 @80-88% 1RM) WOD Metcon (Time) 21-15-9 DB Snatch 50/35 Single arm OH DB lunge *300ft Farmer carry after each round 53/35 or 70/53 Buy out with 400 meter run ? ?‍♀️

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (Time) 5 Rounds 100ft Broad Jump 10 toes to bar 10 pistols or weighted 35/20 Every 2 minutes 25 or 50 Double unders Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (AMRAP – Reps) ab mat sit ups box jumps lunges v ups slam balls

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD!!! 100 Cal Row *Partner Resting, Rests in a Squat 100 Russian KB Swings *Partner Rest, bar hangs 100 Wall Ball *Partner Resting, Planks 100 DB Push Press *Partner Resting, hold KB in Gob Squat **Each time the partner Resting breaks, you must switch

Agate Pass CrossFit – CrossFit Mccartney (Time) 3 rounds for time: **Teams of 3 2,000m Row 14 Dumbbell Thruster (50/35lbs) 34 Kettlebell Swing (70/53lbs) 484 Doubleunders 108 Burpees 2,000m Row 18 Deadlift (225/185lbs) *split reps however you want *all team members work at once 2000m+14 reps = the year he started with Pierce County 34

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 42-30-18 reps for time of: Wall-ball shots, 20/14 GHD sit-ups Skill/Strength Farmer’s Carry (5 MIN MAX DISTANCE (FT))

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in: 20 Cal Air Bike walk for 1 min 3 rounds: 20 slam balls 20 kettle bell swings 20 goblet squats 20 ab mat sit up *rest 1 min between rounds Buy Out: 20 Cal row or 200 single jump ropes

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Buy in 1000m Row 3 Rounds 30 Wall Ball 20 Knee Raises 10 Med Ball Twists Buy Out 800m Jog (Warm Down)

Agate Pass CrossFit – CrossFit Warm-up WOD Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsScaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 5 Rounds 3 Min AMRAP Buy in 30 Double Unders or 60 Jump Ropes With remaining time: 7 DB Push Press 9 Box Jumps 12 Ab May Situps *Rest 1 Min Between Rounds but don’t stop movingScore for total reps completed not including