12/29/17

 In WOD


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)

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