1/13/17

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

WOD

Metcon (5 Rounds for reps)

TABATA Friday!

1. Bear Crawl (total feet)

2. Box Jump 24/20 or 30/24

3. Ring Dip or box dips

4. Air Bike for Max Cals

5. Goblet Squat 53/35 or 70/53

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