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9/30/16

Agate Pass CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 100 Air Squats 100 Box Jumps overs 100 Vups 100 Cal row ** Can be broken up into sets but all 400 [...]

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9/29/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon Metcon (2 Rounds for reps) Tabata Flutter kicks Back Exstentions

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9/28/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7 sets of 4 reps) Metcon Metcon (Time) 10/9/8/7/6/5/4/3/2/1 Deadlift 185/135# 2/4/6/8/10/12/14/16/18/20 Wall Balls 20/14#

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9/27/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Dip and Sit (10 Min EMOM) 10 Min EMOM Odd Max ring dips Even Seconds accumulated Lsits Metcon Metcon (Time) Buy in 400m run 30/20/10 [...]

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9/24/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups [...]

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9/22/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Power Clean (10×3) Start weight @ 75-80% of 1 Rep Max. Each set of three is touch and go. Metcon Metcon (AMRAP – Rounds [...]

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9/21/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 10 Min EMOM (10×3) 1 Hang Squat Snatch 1 Power Snatch 1 Full SnatchEvery minute on the minute for 10 minutes you will preform this [...]

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9/20/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 1 Push Jerk + 1 Split Jerk (10×2) 1 Push Jerk + 1 Split JerkStart @ 75-80% of Push Jerk 1 Rep Max Metcon Metcon (AMRAP – [...]

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