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10/30

Agate Pass CrossFit – CrossFit Warm-up Farmer’s Carry (3 sets of Max Distance Farmer Carry) 3 Sets of max Distance Farmer carry from ropes to rig (50ft) Down and back. Rest 90 seconds [...]

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10/29

Agate Pass CrossFit – CrossFit Shoulder Press (20 sets of 1 (1 Rep every 30 seconds)) Metcon WOD Metcon (AMRAP – Rounds and Reps) “chief style” 5 Rounds of 3 Min AMRAPs. [...]

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10/27/15

Agate Pass CrossFit – CrossFit Warm-up Weightlifting snatch+Overhead Squat (15×1 in 20 minutes but not EMOM) 15 sets of 1. Work on technique and form work on 1 just 1! perfect snatch. [...]

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10/26

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (3 Reps every 10 minutes at 70-75%1RM) WOD Metcon (Time) 3 Rounds for time of: 400 m Run 20 Box Jumps (24/20) or (30/24 [...]

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The Seven

Agate Pass CrossFit – CrossFit Metcon (Time) SEVEN ROUNDS 7 Handstand Push ups 7 Thrusters 135# 7 Knees to Elbows 7 Deadlifts 245# 7 Burpees 7 KB Swings 2 pood 7 Pull ups

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10/21/15

Agate Pass CrossFit – CrossFit Turkish Get Up (Form work. Then…30 Turkish Get Up for time) Strength Metcon (4 Rounds for reps) 3 min per round, 1 min rest between rounds ROUND 1 200m [...]

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