10/23/17 RETEST

 In WOD


Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (Time)

120 Jump Ropes (or 60 Double Unders)

8 DB Hang Cleans

10 DB Shoulder Press

200m Run

8 DB Hang Cleans

10 DB Shoulder Press

500m Row

8 DB Hang Cleans

10 DB Shoulder Press

21 AB Cals

8 DB Hang Cleans

10 DB Shoulder to Overhead

200m Ski Erg

20 Ring Rows (or Pull ups)
The Jump Rope, Run, Row, AB, and Ski Erg can be done in any order, as long as the athlete completes one of each by the end of the workout

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