WOD

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 50 Cal Row 40 KB Swings 30 Slam balls 20 Box Jumps 10 Vups or Vcrunch Rest 2 Mins 10 Vups or Vcrunch 20 Box Jumps 30 Slam balls 40 KB Swings 50 Cal Row

Agate Pass CrossFit – CrossFit Warm-up WOD CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 2k Row (Time) Max Effort 2k RowNot max effort. 75-80% if doing open 17.3 WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups ROM WOD

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (Time) Buy in: Run 400m 2 Rounds of “Cindy” 5 Ring Rows/Pull-ups 10 Push-ups 15 Squats Rest 1 min “Annie” 50-40-30-20-10 Double unders Ab Mat Sit Ups Rest 1 min 2 Rounds of “Cindy” 5 Ring Rows/Pull-ups 10 Push-ups 15 Squats Buy out: 400m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Wall Balls 7 Burpees 5 Renegade Rows X2 **Rest 2 mins between rounds

Agate Pass CrossFit – CrossFit Skill/Strength Back Squat (8 sets of 2 Reps) WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift 185/135 Burpee Broad Jump *1 Rope climb after each Odd round

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups

Agate Pass CrossFit – HIIT Warm-up 2k Row (Time) Max Effort 2k Row Metcon Metcon (3 Rounds for reps) 3 Rounds: Min 1:Plate Burpees 45#/35# (Jumping on to the plate) Min 2: DB Thrusters Min 3: KB Swings 53#/35# Min 4: Knee Raises or Knees to Elbows Min 5: AB or Erg Cals ***Rest 1

Agate Pass CrossFit – CrossFit Warm-up RETEST 12/19 Weightlifting Bench Press (5x Max Reps) 60-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 8 Alt Pistol 12 Dough Boys 1 Power Clean (135/95) (185/135) *Add 1 Power Clean Each Round

Agate Pass CrossFit – CrossFit HERO WOD McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here