1/03/17

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Agate Pass CrossFit – CrossFit

Metcon (AMRAP – Reps)

10 min EMOM

ODDs =Max Ring pulls (try to get as flat to thr ground as possible)

Evens= Ring/shoulder stability drills

Metcon (Time)

Buy in:1k Row

3 Rounds

3 rope climbs

1 leg Crank

Buy out=50 GHD or AB-mat sit ups

Leg Crank= 20 Air Squat,20 Lunge,20 Jump air squat, 20 jump lunges.

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