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Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes: 10 AB/Ski/ Row 10 Shuttle Runs (50″) 10 Burpees 10 Walking Lunges 10 Plate G2OH AFTER PARTY Metcon (Time) 800m Run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (15 Mins to Est 5 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 8 Box Jumps (24/20 or 30/24) 8 DB Snatch (50/35 or 75/50) *EMOM T2B (3 reps Rx or 5 reps Rx+) 1 min rest between rounds Scaled

Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (AMRAP – Reps) ab mat sit ups box jumps lunges v ups slam balls

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. Modify/scale to 5×200 if needed Metcon Metcon (Time) 21-18-15-12 Deadlift (185/135) (225/155) Hand Release Push up or HSPU Scale suggestions DL 75/55-95/65-115/80 Knee push ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (7 sets of 3 Reps @70%+ off 1RM) Metcon Metcon (4 Rounds for reps) Grippy Hold on tight!! ? 4 Rounds 4 mins AMRAP 100ft plate farmer carry 35/25 10 V-ups or GHD RX+ 10 KB swing 53/35 or 70/53 *Rest 1:30 between rounds

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP 7 DB Thusters 7 Ring Row 7 cal Row Rest 1 min between Rounds AFTER PARTY

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie RowIn honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006To learn more about Brehm click here

Agate Pass CrossFit – HIIT WOD Metcon (AMRAP – Rounds and Reps) AMRAP IN 20 min: 200 m run 10 SDLHP 50 Jump Rope 10 V-Ups Every 3 minutes 30 sec plank

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (Time) 21-15-9 Shoulder to OH (95/65 or 135/95) Box Jump Overs (24/20) *Rx 10 Ring Push up every 2 Mins

Agate Pass CrossFit – HIIT WOD Metcon (3 Rounds for reps) FIGHT GONE BAD STYLE: CAL ROW AB MAT SIT UPS KETTLE BELL SWINGS (RUSSIAN) RUSSIAN TWISTS PLATE G2OH