5/17/17

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Agate Pass CrossFit – CrossFit

Skill/Strength

Snatch Balance (12 sets of 1 rep plus 1 OHS)

WOD

The Grip Killing Monsta!!! (Time)

Start with…

400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+

then…

Start with…

50 Double Unders or 100RX+

Then…

10/9/8/7/6/5/4/3/2/1

Shoulder to Overhead 115/75 or 135/95 RX+

2/4/6/8/10/12/14/16/18/20

Russian KB Swings 53/35 or 70/53

Finish with…

50 Double Unders or 100 RX+

*20 Minute Cap.

**Control your KB to the ground! Don’t lose control of your Kettlebell. You’re carrying and swinging the KB; it’s not swinging or carrying you!

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