Agate Pass CrossFit – HIIT
Warm-up
Warm-up (No Measure)
100m Row: Rest 30 Seconds
10 intervals
Metcon
Metcon (2 Rounds for reps)
12 mins
50/40 cal Row
30 Lunges w/ or without plate OH
20 plate ground 2 overhead
10 Russian Twist
Max Burpees with remaining time
REST 3 mins. REPEAT
AFTER PARTY
Metcon (AMRAP – Reps)
5 minute AB Coaches Choice addition
1 minute max reps alternating movements for all 5 mins. No REST
