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10/17/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should [...]

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HIIT 10-17-18

Agate Pass CrossFit – HIIT Warm-up PREFUNK! Metcon (Time) 3 Rounds 10 Med Ball Sit Ups 25 Supermans 45 second Side Plank (each side) Metcon Metcon (AMRAP – Rounds) 6 Min AMRAP 8 Knee [...]

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10/16/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 12 Min Snatch EMOM 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon Metcon (Time) 21-18-15-12-9-6-3 KB Swings (53/35 70/53) [...]

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10/15/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5×5) Metcon Metcon (Time) Buy in: 750/600 Meter Row 4 Rounds 10 HSPU 20 Pistols 200m Run Buy out: 750/600 Meter Row

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HIIT 10-15-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m [...]

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WOD 10-13-18

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute AMRMP 1000 meter row buy in 25 box jumps 25 kettle bell swings 25 DB push press 25 walking lunges 25 wall [...]