WOD

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4/21/18

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of U.S. Army Capt. [...]

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HIIT 4-20-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 3 Rounds (20 minute time limit): 20 AB/Ski/ Row 20 Shuttle Runs (50″) 20 Burpees 20 Walking Lunges 20 Plate G2OH AFTER PARTY [...]

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4/20/18

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (7×3) All sets done @ 85% of 1 Rep Max Metcon White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. [...]

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4/19/118

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Goat work