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Agate Pass CrossFit – CrossFit Weightlifting Weightlifting Snatch Grip Deadlift (3 Reps Every min On the min. for 8) Metcon (Time) 1 Round for time 20/10 Ring Dips or 40/20Rx+ 20 Deadlifts 185#/ 135# or 225/155rx+ 30 Lateral Burpees over the Barbell 400m Run 30 Lateral Burpees over the Barbell 20 Deadlifts 20/10 Ring dip

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean and Jerk (every 90 Seconds for 15 Minutes. 3 Clean and Jerkd) Metcon Metcon (Time) Buy In: 800m run or 1K row 21-15-9 Pull Ups or Chest to Bar (RX+) Box Jumps (24/20) (30/24 RX+) Wall Balls Buy out: 150 DU’s

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) Ear Wax partner WOD: 20 min AMRAP partner a – row 500 partner b – amrap of 3 Cleans, 135/95 or more for RX+ 6 Handstand Push up 9 wall ball

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (front squat 5 sets of 3) WOD Metcon (Time) 16 min AMRAP 200 meter Run 2 Rope climbs or legless 15 KB swings 50/35 or 70/53

Agate Pass CrossFit – CrossFit Warm-up Sumo Deadlift (3 reps (tng) EMOM for 8 mins) WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 10 Wall Balls 10 Ring Push Up Bear crawl or handstand walk(rx+) to GHD 10 Back extensions on GHD bear crawl or handstand walk back

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Double Under Practice and Kipping Pull up form/Technique work Metcon (Time) Mini Event 3 from regionals 800m Run 30 Overhead Squats 95#/65# 50 V-ups 100 Double Unders 30 SDHP (Same Load) 50 Over the Box Jumps 24”/20”RX+ will be actuall event 3 from regionals E FOR TIME 1

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Clean (3 Rep Max Power Clean (touch n go) ) Metcon Metcon (AMRAP – Rounds and Reps) “The Chief…kinda” 5 Rounds of 3 Min AMRAP 3 Cleans 135/95 or 185/115 (rx+) 6 Hand Release push up 9 air squat or jumping Air Squat (rx+)

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (5 sets of 2 reps at 60-70-85-90-90+) WOD Metcon (Time) 14 min AMRAP 200m run 10 Toe to Bar 10 Box Jump 24/20 OR 33/27 ( 45 height is 3″)

Agate Pass CrossFit – CrossFit Warm-up WOD REDEMPTION Metcon (Time) 3 Rounds 200 meter Run 21 KB swing 53/35 15 V-ups 2 Rounds 400 meter run 21 Box Jump Overs 24/20 15 Burpees 1 Round 800 meter Run 21 KB swings 53/35 15 V-ups 21 Box Jump Overs 24/20 15 Burpees

Agate Pass CrossFit – CrossFit Warm-up Deadlift (8 min EMOM) 2 Deadlifts+ 3 burpees over bar 80% or… 2 Deadlifts + 3 Muscle Ups @ 80% WOD Metcon (AMRAP – Reps) WOD 4 Rounds, AMR 3:00: 10 Deadlifts 155#/105# or 225/155 15 Toe to Bar 20 Wall Ball 20#/14# 25 Double Unders Rest 1:00 Between