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11/30/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Hang Snatch (1 Rep Every 30 Sec) Starting @ 60-75%. Hang Power Snatch Every 30 Secs for 8 mins Metcon Metcon (AMRAP – Rounds [...]

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11/29/16

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds 15 Wallballs 15 Hand release push-ups 2min rest 2 Rounds 20 Wallballs 20 HR push-ups 2min rest 1 Round 30 Wallballs 30 [...]

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11/28/16

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Front Squat (4X4 AHAP) Start @ 75-80% your last rep on each set should be almost failure but push through without breaking form. [...]

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11/26/16

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during [...]

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11/23/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (12 min. EMOM ) WOD Metcon (3 Rounds for reps) AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar [...]

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11/22/16

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (9 sets of 3 reps) WOD Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 KBS (53/35) 12 Box Jump (24/20) 6 Snatch (95/65) [...]

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11/19/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of [...]

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