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8/31/17

Agate Pass CrossFit – CrossFit Skill/Strength Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Benchmark Thursdays [...]

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8/31/17

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Fran HIIT Style (Time) 21 -15 -9 DB Thrusters Ring Rows or Pull Ups Rest 2 mins Repeat! *Run 200m between rounds

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8/30/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 20 Cal Row Then… 4 Rounds 100 Jump Ropes 8 Goblet Squats Rest 1 Min 20 Cal Row Then… 4 Rounds 100 Jump Ropes 8 Goblet [...]

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8/30/17

Agate Pass CrossFit – CrossFit Skill/Strength Shoulder Press (8 sets of 4 reps @ 65-75% 1RM) WOD Metcon (Time) 4 Rounds 100 Double unders 20 DB Snatch 50/35 100 meter Run ?

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8/29/17

Agate Pass CrossFit – CrossFit Skill/Strength Squat Clean (Find 1RM in 15 mins.) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAMP 10 Box Jump 24/20 or 30/24 10 KB swings (American) [...]

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8/28/17

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 Jerk (EMOM 12 min.) Build to as heavy as possible in 12 sets. WOD Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 min on 30 [...]

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8/28/17

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 4 Rounds: 9 Renegade rows 12 PVC Vups 18 Wall Balls 350m Row **Rest 1mHold PVC in narrow grip, pile up touching toes to pipe.

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8/26/17

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First [...]