9/19/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (1 Rep Max)

You are given 12 mins to Establish 1 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds – 3 min AMRAP (chief style)

3 Power Snatches (105/75#)

6 Pull ups

9 Wall Balls (20/14#)

Rest 1 min between rounds

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