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Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups WOD Metcon (Time) 6 Rounds 400 Meter Run 21 Kettlebell Swings (53/35) or (70/44) 15 Burpees 9 Box Jumps (30/24) or (36/30)RX+

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) WOD Metcon (AMRAP – Rounds and Reps) 5 Rounds (3 min on 1 off. Begin next round where you left off) 5 Muscle

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (4 sets of 8) WOD Metcon (Time) 4 Rounds 200 meter Run 10 thrusters 115/75 5 Turkish Get up Each arm 53/35

Agate Pass CrossFit – CrossFit HERO WOD Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army Sgt.

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Overhead Squat (9 sets of 3 reps (starting 65-75% of 1RM)) WOD Metcon (Time) 21-15-9-15-21 Cals on Rower DB Snatch 50/35 *1 Rope Climb after each round

Agate Pass CrossFit – CrossFit Warm-up WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here ROM WOD (Range

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (4 Rounds for reps) 4 Rounds 1 Min at each station Cal Row KB Swings Bicycles (opposite knee to elbow) Alt DB Snatch Jump rope Rest 1 Min

Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (AMRAP – Rounds and Reps) 29 min AMRAMP BUY IN= 1 mile Then…. 7 wall walk or 50ft HSW 19 double unders 17 GHD

Agate Pass CrossFit – CrossFit Skill/Strength 12×50 meter Sprint (partner) (Time) 12×50 meter sprints W/Partner (you go I go style) Each person does 12 total. These should be all out SPRINTS ? WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. Goat ? 2. Favorite movement 3. Goat ? 4. Favorite movement 5. Coaches pickGoat

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Handstand/Walking Handstand Practice (8-12 mins on our Handstand Progressions) WOD Metcon (3 Rounds for reps) AMRAMP 4 Minutes: 9 Deadlifts 185#/115# 12 Pull ups 14 MB Russian Twists 20#/14# Rest 1 Minute, then… AMRAMP 4 Minutes: 7 Deadlifts 9 Pull ups 12 MB Russian Twists (Both Sides =