6/23/16

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Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Ropes on ropes skill practice!! (10 Rounds for reps)

10 min EMOM

Odds= Double under practice

Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice)
Focus on form and efficiency. So when we do these movements in WODS you will be Ready!!

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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