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9/22/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand [...]

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9/21/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option [...]

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9/22/18

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Air Force (Time) For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 [...]

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HIIT 9-20-18

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Metcon (AMRAP – Reps) Fight Gone Bad Style 3 Rounds Cal Row Renegade Rows Wall Balls Med Ball Sit ups Box Jumps *Rest 1 Min [...]

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9/19/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder Press (6×4) Build to AHAP WOD Metcon (5 Rounds for reps) 5 Rounds 3 Min AMRAP 18/14 Cal Row 1 Rope Climb 50 Double Unders [...]

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HIIT 9-19-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds 8 Plate G2OH 10 Ring Rows (or Pull ups) 20 Vups Run 200m Rest 30 Sec Then… 2 Rounds 6 Plate G2OH 8 Ring Rows (or Pull [...]

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