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8/14/18

Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 5 HSPU or Deficit for RX+ 45+/35+( plates) 8 [...]

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HIIT 8/13/18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 KB Sumo Deadlift High Pull 10 Hand Release Push Ups 12 KB Front Rack Lunge *every 2 Mins [...]

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8/11/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Diego (Time) 8 Rounds 7 Power Cleans (155/105) 22 Double Unders 18 Burpees Run 2k56m With vest or wall ball (20/14)

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HIIT 8-10-18

Agate Pass CrossFit – HIIT Warm-up WOD WOD Metcon (AMRAP – Rounds and Reps) 25 MIN AMPRAP “Partner WOD” 20 Slamballs 20 Dumbbell Push Press 20 Wall Ball sit-ups 20 Russian [...]

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8/10/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (6×6) Metcon Metcon (AMRAP – Rounds and Reps) “Chief style” 5rds of 3 Min on 1 off 3 Hang Snatch [...]

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8/8/18

Agate Pass CrossFit – CrossFit Skill/Strength 2 Hang clean + 1 shoulder 2 overhead (10 min EMOM) 2 hang clean + 1 Shoulder 2 overhead WOD Metcon (Time) 21-15-9 Deadlift 225/155 burpees over [...]

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