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Agate Pass CrossFit – CrossFit Warm-up 1 high hang+1 mid hang + 1 full Clean (10 min EMOM) WOD Metcon (Time) Buy in 800 meter or 1k row 4 Rounds 10 Front Rack Lunge 115/75 or 155/105 15 wall ball 5 wall walk or 50ft Handstand walk buy out 400 meter run

Agate Pass CrossFit – Open Gym () ()

Agate Pass CrossFit – CrossFit Split Jerk (15 min to establish 1 rep max) Metcon (5 Rounds for reps) Tabata Pull-ups V-ups Ring dips Row for Calories Russian Twist

Agate Pass CrossFit – CrossFit Metcon (4 Rounds for reps) 400 meter Run Rest 1 min. 2 min. Max Rep KB swing 400 meter Run rest 1 min. 2 min Max Overhead Squat 400 meter Run rest 1 min. 2 min max SDHP run 400 rest 1 min. 2 min max DB or KB snatch

Agate Pass CrossFit – CrossFit Metcon (5 Rounds for reps) 10 min Rope Climb EMOM Odd- Rope Climbs Even- Hallow Rock Beginner – footwork practice Intermediate-1 climb Rx – 2 climbs Rx+ – 2 legless climbs Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 250 Row 10 thrusters 95/65 or 115/75 15 box jumps

Agate Pass CrossFit – CrossFit Warm-up Deadlift (5 sets of 3 reps @75%+) Metcon (Time) Buy in: 50 Double Unders or 100 RX+ 21-15-9 hang Clean and Jerk 95/65 or 155/105 rx+ V-ups or GHD sit-up Buy out= 50 slam balls or 75 rx+ (20/20)

Agate Pass CrossFit – CrossFit Warm-up Strength Back Squat (10 Min EMOM) 3 Back Squat Fallowed by 3 High box Jumps EMOM for 10 mins. suggested weight 65-80% WOD Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 400 meter Run 20 KB Swing 53/35 or 70/53 10 Pull ups or 6 Muscle Up

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) 5 Rope Climbs/ Plank 20 DL (255/185) /20 Hang Clean (135/95) 30 Wall Balls/ 30 Slam Balls 20 Box Jump(24/20) / 20 Pistols 100′ HS walk /200′ Farmer Carry

Agate Pass CrossFit – CrossFit Happy Friday!!!! Snatch Complex 2 1 set every 90 seconds for 10 rounds Hang-shrug (snatch grip) Hang-shrug-pull (snatch grip) Hang power snatch Power snatch (progressive weights if form allows – no release of bar during set) Metcon Metcon (Time) 5 RFT Row 250m 10 HSPU 15 Goblet Squats (53/35) 20

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (5 Rounds for reps) “Peoples Choice FGB” 5 Rounds 1. Burpees 2. KB swings 3. sit ups or V-ups 4. Slam Ball 5. DB Push Press (50/35)