10/25/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Paused Back Squat (5 x 3)

Start @ 70%+. Paused for 3 seconds at the bottom. NO BOUNCING.

Metcon

Metcon (Time)

50-40-30-20-10 Wall Balls (20/14)

25-20-15-10-5 Box Jumps(24/20)

*23 Min Time Cap

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