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Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 25 minute – AMRAP 20 Wall Balls 5 Renegade Rows 50 meter Bearcrawl Rig to Ropes 1 Rope Climb Bearcrawl back to Rig 10 Ring Rows Bearcrawl to Ropes 20 Cal (Bike, Ski, or Row)

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Overhead Squat (10 Min EMOM) Beginners work on form and technique Advanced build to AHAP Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hang Power Cleans (95/65 or 115/80) 12 Wall Balls (20/14 or 30/20)

Agate Pass CrossFit – HIIT Metcon (5 Rounds for reps) TABATA: BOX JUMPS BURPEES DOUGH BOYS SUPERMANS RING ROWS

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 2 Hang Cleans + 1 Front Squat (12-15 Est AHAP) Beginners: 12-15 Mins of working on form and technique Advanced: 12-15 Min work up to AHAP Metcon Metcon (5 Rounds for reps) Tabata Monday Row for Cals Push Press (95/65 or 135/95) Sit ups or GHD Pull ups

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Partner WOD! Five Rounds of: 20 Med Ball Russian Twists 20 Ring Rows 20 Slam Balls 20 Russian KB Swings Partner 1 performs reps, while Partner 2 is Rowing 200 meters, then switch. Repeat

Agate Pass CrossFit – CrossFit Warm-up Metcon Run BMC (Time) 200m Run 1 Round of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run

Agate Pass CrossFit – CrossFit B-day WOD 2018 (4 Rounds for reps) Colbys Birthday ? WOD!! ???? 9 min AMRAP 5 Hang squat Clean 115/80 or 185/135 11 Ring Dip 18 Double unders or 91 reps RX+ REST 2 minutes 9 Min AMRAP 400 meter Buy in or 800 RX+ Then… 5 Thruster 95/65 or

Agate Pass CrossFit – HIIT WOD Metcon (3 Rounds for reps) FIGHT GONE BAD STYLE: Wall Balls Jump Rope Kettle Bell Swings (Russian) Russian Twists Rope Climb

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Sumo Deadlift (3-3-3-2-2-1) WOD Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 11 minutes of: 5 power snatches 95/65 10 overhead walking lunges 95/65 1 rope climb Men: 95 lb. Women: 65 lb. Scaled option Scaling this WOD This is a fast-paced triplet.

Agate Pass CrossFit – HIIT Warm-up Benchmark Thursdays WOD Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups Triple Baseline (Time) 3 Rounds 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Ring Rows or Pull Ups Rest 1 Min