1/04/17

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Deadlift (7 sets of 3 at 70-80%1RM)

WOD

Metcon (16 Rounds for reps)

Partner WOD

16 min EMOM

Partner 1= Max AB cals or Max Rowing cals if more than 6 athletes in class.

Partner 2= Max Reps hang power clean (95/65) or (155/105) RX+

*if uneven # of athletes one person will have to work on there own.

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