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2/26/16

Agate Pass CrossFit – Just Sweat Metcon (Time) 5 rounds with 90 sec rest between rounds, of: 400m run 10 GHD situps OH plate walking lunge from ropes to rack 10 ring rows OH plate walking [...]

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2/26

Agate Pass CrossFit – CrossFit Warm-up Open WOD #1 2016 CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking [...]

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2/23/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (9 sets of 2 reps) Metcon Metcon (Time) Rx 4 Rounds Row 500m 12 Burpees 21 Box Jumps, 24/20 Rx+ 4 Rounds Row 500m 12 [...]

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2/22/16

Agate Pass CrossFit – CrossFit Warm-up Overhead Squat (15 minutes to find 3 Rep Max OHS) WOD Metcon (3 Rounds for reps) Fight Gone Bad Style 1. Row for Cal. 2. Hang power Snatch (squat=RX+) [...]

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2/20

Agate Pass CrossFit – CrossFit HERO WOD Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In [...]

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