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4/30/18

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 2 Split Jerks (10 Min EMOM) Work on form and technique Advanced Build to AHAP Metcon Metcon (AMRAP – Rounds) 24 Min [...]

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4/28/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty [...]

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HIIT 4-27-18

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP in 20 minutes: While one partner runs or rows (Run 200 or Row 250), the other L Sits 80 [...]

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4/27/17

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Front Squat + 1 jerk (12 Min EMOM ) First 5 Round focus on form and technique Then build to AHAP Metcon Metcon (AMRAP – Rounds [...]

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4/26/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Goat work

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4/24/18

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds 400m run 10 Box Jumps (24/20) 15 Deadlift (185/135) 6 pack club Metcon (No Measure) 5 rounds 10 Hollow Rocks 10 V Ups 10 [...]