12/21

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

2 Front Squat + 1 jerk (9 Min EMOM (every three go up in weight))

WOD

Metcon (Time)

4 Rds

25 Cal Row

12 1-arm alternating DB Snatch, 50/35

3 Rope Climbs

*substitute rope climbs with Rope pulls or towel pull ups .”Towel pull ups” are a new movement I will be showing tomorrow to improve grip and pulling strength for climbing rope (3:1 Ratio)

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