8/5/16 FRIDAY NIGHT LIGHTS #1

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Agate Pass CrossFit – Open Gym

Warm-up

WOD UNDER THE LIGHTS!!

Metcon (Time)

WOD FOR TIME

You choose the weight on your bar (1 BAR), break up reps and movements as desired.

You will lift M-5000#, W-4000# for C&J AND M-5000#, W-4000# for Back squat (from the floor)

50 Slam ball step ups ( slam the ball then hold overhead and step up 24″/20, step down, slam and repeat)

50 Burpee pull up

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