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
