2/17/17

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

GHD EMOM (2 Rounds for reps)

10 Min EMOM

Odds: Sit ups

Evens: Extensions

Athlete’s Choice: Back, Hip, or Weighted

Mod:

Odds: Abmat

Evens: Supermans
Score is based on two rounds.

Round one : Odds

Rounds two: Evens

Put in notes, back, hip, or weights

Metcon

Metcon (Time)

5 Rounds

4 Deadlift (205/135) (225/155 Rx+)

6 Box Jump (24/20) (30/24 Rx+)

8 KB Swing (53/35) (70/53 Rx+)

400m Run

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