4/21/16

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP (Rest 1 min every 4 minutes to keep intensity Super high) so 20 minutes total but 16 min of work

2 Rope Climb

Burpee Broad Jump to Rig

10 Ring dips/20 RX+

10 Box Jumps 24/20 or 30+/24+

5 wall walks or 50FT Handstand walk

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