9/15/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (8 x 2)

From the floor start at 75-80% of 1RM. First front squat may be a squat clean.

Metcon

Metcon (Time)

7 Rounds

3 Muscle Ups

7 DB Thrusters (50/35#)

15 Cal Row

**20 min time cap**

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