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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Split Jerk (1 rep every 30 seconds x 20 (Form work) 55-75%1RM)

WOD

Metcon (AMRAP – Rounds and Reps)

5 Rounds of 3 Min AMRAP’S

3 Renegade Rows 50/35

6 Handstand Push Up (Strict)

9 Wall Ball 20/14

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