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Agate Pass CrossFit – HIIT

Warm-up

Metcon (Calories)

10 Min EMOM

Odds: Sprint Cals on rower

Evens: 50-65% effort Cals on Rower

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

3 Min AMRAP

5 Box Jumps

10 Burpees

15 KB Swing

Rest 1 Min Between Rounds
Durning rest walk around. DO NOT stop moving

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