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8/31/18 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 1000m Row 50 DB Push Press 40 MB Russian Twists 30 Russian Kettlebell Swings 20 Burpees 100ft Broad Jump 20 Burpees 30 Russian [...]

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8/31/18

Agate Pass CrossFit – CrossFit Warm-up Strength Push Press (6×6) Starting at 55% of 1 Rep Max Metcon Metcon (Time) 21-15-9-6-3 Hang Snatch (95/65 or 115/80) Cal Row Vup (GHD Rx+)

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8/30/18 HIIT

Agate Pass CrossFit – HIIT Warm-up Benchmark HIIT THURSDAY! Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as [...]

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8/28/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (8×4) Starting weight 60-70% 1 Rep Max WOD Metcon (Time) 4 Rounds 10 Box Jump (24/20 30/24Rx+) 8 Hang Clean [...]

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8/27/18

Agate Pass CrossFit – CrossFit Skill/Strength Sumo Deadlift (4 Touch N Go EMOM 10 mins) WOD Metcon (2 Rounds for reps) 8 minute AMRAMP 100 meter run 10 Handstand Push Up 10 Toes to bar Rest [...]

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8-27-18 HIIT

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 10 Rounds 100m Sprint 10 Ab Mat Sit ups Metcon Metcon (Weight) 10 Min EMOM Odds 8-10 Cal Row Evens 10 DB Push PressChoose an weight [...]