Agate Pass CrossFit – HIIT
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3 Mins AMRAP
4 Turkish Get Ups
6 Goblet Squats
8 Russian Twists
Rest 1 min
Use the same KB all movements
AFTER PARTY
Rowing Partner Sprints (8 Rounds for time)
8 Rounds
100m sprint
One partner rows while the other rests
*** each parter is to complete all 8 rounds
(Score is based on individual rower)
