The XWOD

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Agate Pass CrossFit – CrossFit

Metcon

Metcon (Time)

Level III 275 lb/ 215 lb

15 Dead Lifts

5 Muscle Ups

12 Dead Lifts

4 Muscle Ups

9 Dead Lifts

3 Muscle Ups

6 Dead Lifts

2 Muscle Ups

3 Dead Lifts

1Muscle Ups

Level II 185lb/ 135 lb

15 Dead Lifts

15 Box Dips – Straight Leg

12 Dead Lifts

12 Box Dips – Straight Leg

9 Dead Lifts

9 Box Dips – Straight Leg

6 Dead Lifts

6 Box Dips – Straight Leg

3 Dead Lifts

3 Box Dips – Straight Leg

Level I 115 lb/ 75 lb

15 Dead Lifts

15 Box Dips – Bent Leg

12 Dead Lifts

12 Box Dips – Bent Leg

9 Dead Lifts

9 Box Dips – Bent Leg

6 Dead Lifts

6 Box Dips – Bent Leg

3 Dead Lifts

3 Box Dips – Bent Leg

Weightlifting

3 hang clean+ 1 Jerk (9 sets)

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