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Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat (7×4) Start @ 60-65% of 1 Rep Max Beginner: work on form and technique Advanced: Work up to AHAP Metcon Metcon (2 Rounds for reps) 8 Min AMRAP 12/10Cal Row 8 HSPU Rest 2 Min 8 Min AMRAP 8 T2B 8 Lunges (Rx+ Pistols)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 Min Partner AMRAP 100 Calories Rowing 100 Ab mat sit ups 100 Burpees 100 KB SwingsOne partner working at a time. Break up the reps any way.

Agate Pass CrossFit – CrossFit WOD Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as

Agate Pass CrossFit – CrossFit Skill/Strength snatch balance + 2 Overhead squats (EMOM 12 mins.) WOD Metcon (Time) 5 Rounds 100ft Bear ? crawl or HSW 50’ 10 Deadlift 155/105 or 225/155 10 Russian twist 44/35 or 53+/44+ *1 rope climb or 3 pulls every 2 minutes 15 min time cap. Ask your coaches for

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds 10 Knee Raises 10 Cals (AB, Row, or Ski) 10 Wall Balls 200m Run

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (No Measure) 10-15 minutes going over EACH of the movements and practicing form/technique on all of them. Benchmark Thursdays WOD Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb

Agate Pass CrossFit – HIIT Warm-up Benchmark WOD 1000m Row (Time) Max Effort 1000m Row METCON Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 SUMO Deadlift HighPull 10 Box Jumps 10 Russian Twists 50 Jump Rope

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (5 Rounds for reps) TABATA: FARMERS CARRY (1 REP/50 FT) WALL BALLS SQUATS WALL BALL SIT-UPS SLAM BALLS

Agate Pass CrossFit – CrossFit Skill/Strength Paused Front Squat (7×4 starting at 65% of 1RM) WOD Metcon (AMRAP – Rounds and Reps) 5 min on 1 Min off for 3 Rounds 11 KB swings 53/35 70/53 7 Box Jumps 20/24 or 24+/30+ Three burpees EMOM including 0:00

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (4 Rounds for reps) 4X5 MIN AMRAPS (WITH 90 SEC REST BETWEEN) #1 7 CALS ROW 7 BURPEES #2 7 KB SWINGS 7 LUNGES #3 7 SIT-UPS 7 RING ROWS #4 7 HANG DUMBELL SNATCH 7 BOX JUMPS