8/31/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Split Jerk (10 x 3)

Today the focus is NOT on going your heaviest or PR’ing (but it’s ok if you do!)… Take 20 mins to complete sets

working on your dip, foot positioning and driving down your body into the split position.

Metcon

Metcon (AMRAP – Reps)

8 Min

1K Row

Max Rope Climbs

**Rest 2 mins**

4 Min

500m Row

Max Rope Climbs

(Rx+ Legless)

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