6/16/17 “Ghostly Style”

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

800m Run (Time)

Max Effort 800m Run

WOD

Metcon (3 Rounds for reps)

6 Rounds

1 min Max cal Row

1 Min Max KB Swings (Russian) 70#/53#

1 min Max distance bear Crawl (25ft=1 rep)or HSW RX+

1 Min REST

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