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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

1 Push Jerk + 1 Split Jerk (10 min EMOM to find a “HEAVY” for the day)

1 Push Jerk + 1 Split Jerk

WOD

Metcon (Time)

7 ROUNDS

200M Run

7 Ring Dips or 4 Muscle up for (RX+)

12 OH Lunges 45/25 or walking overhead lunges with Barbell 95/65

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