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Agate Pass CrossFit – Open Gym ()

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (5 Rounds for reps) 5 Rounds 1 min on 1 min off Dough Boys WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of

Agate Pass CrossFit – CrossFit Retest from 5/08! Use your WODify APP to check your performance from yesterday. Warm-up shoulder mobility work Gymnastics Ring Dips (Death by Ring Dips) FB OPTION Muscle up to Ring dips WOD Metcon (Time) 4 Rounds 10 deadlifts 225/155 or RX+ 275/180 40 Lunges or 20 pistols for RX+ 50

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5 reps) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 5 reps) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Metcon (Time) 800m run 20 pullups 20 GHD situps 20 clean & jerks 135/95 2 rope climbs 400m run 2 rope climbs 20 clean & jerks 135/95 20 GHD situps 20 pullups 800m run

Agate Pass CrossFit – CrossFit Back Squat (15 Mins to establish a 1 REP MAX) Metcon (Time) 50 Double unders 40 Alt DB snatch 50/35# 30 Wall balls 20/14# 20 Hand release push ups 10 Turkish get ups 20 Hand release push ups 30 Wall balls 40 Alt DB snatch 50 Double unders

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 Min EMOM ODDS= Snatch technique work EVENS= Dough Boys (new movement) WOD Metcon (Time) 21 Hang Power Snatch (95/65) 21 toes through rings 15 Power Snatch (135/85) 15 Toes Through Rings 9 Snatch (155/105) 9 toes through ring

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Split Jerk (1 Split Jerk every 30 seconds) WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

Agate Pass CrossFit – CrossFit Since you guys were blessed with an awesome long WOD today that was more of a chipper. here is a spring that will make your head spin. hope to see you all tomorrow. remember to stick to your goals and times per week you plan to attend. if you trust