WOD

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8/15/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Snatch Balance (12 by 3 Snatch balance EMOM (12 mins)) stay Consistent and work on speed under the bar! Advanced athletes work up to [...]

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8/14/18

Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 5 HSPU or Deficit for RX+ 45+/35+( plates) 8 [...]

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HIIT 8/13/18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 8 KB Sumo Deadlift High Pull 10 Hand Release Push Ups 12 KB Front Rack Lunge *every 2 Mins [...]