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Agate Pass CrossFit – CrossFit

Warm-up

take 5-10 Mins Working on Kipping Pull up practice. (Regular or Butterfly) Depending on Personal Skills

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Use your kip you just learned or if you avd advanced athlete do strict Pull up

WOD

Metcon (AMRAP – Rounds and Reps)

4 Rounds

9 Thrusters (95#/65#) (115/75)

15 Toe to Bar

21 Double Unders

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