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6/30

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean (10 min EMOM 2 reps ) WOD Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 thrusters (95/65) or (115/85)Rx+ 1 rope climb or [...]

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In WOD
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fight gone bad

Agate Pass CrossFit – CrossFit Warm-up WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) [...]

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In WOD
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6/26

Agate Pass CrossFit – CrossFit Happy Friday! Skill/Strength Deadlift (15 Minutes to establish a 3 Rep Max (touch n go)) Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and [...]

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In WOD
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6/25

Agate Pass CrossFit – CrossFit Weightlifting Split Jerk (10 Min. EMOM 2 reps ) WOD Metcon (AMRAP – Rounds and Reps) DOUBLE DRIBBLE (AMRAP – ROUNDS AND REPS) 10 Min AMRAP of: 15 Wall [...]

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In WOD
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6/24

Agate Pass CrossFit – CrossFit Warm-up snatch complex 1 Snatch 10 min every min on the min – for 10 total reps: 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead [...]

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In WOD
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Basketball

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) Basketball 20 Min AMRAP 100ft Bear Crawl 2 Rope Climbs 10 GHD [...]

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In WOD
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6/22

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 3 hang clean+ 1 Jerk (10 min EMOM) WOD Metcon (Time) “Hammies” 3 Rounds for time of: 400 m Run 12 Dead-lifts (225/155) 21 [...]

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In WOD
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6/19

Agate Pass CrossFit – CrossFit Weightlifting Split Jerk (12-15 mins to establish 1 Rep Max Split Jerk) Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump [...]

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