Agate Pass CrossFit – HIIT
Warm-up
Warm-up (No Measure)
Row for 6-7 min
Group warm up
Metcon
Metcon (5 Rounds for reps)
3 min AMRAP
Run 200m
Max Gob Squat
**Rest 1 min
3 min AMRAP
Erg 200m
Max Burpees
**Rest 1 Min
3 min AMRAP
AB 200m
Max Slam Ball
**Rest 1 Min
3 min AMRAP
Row 200m
Max Box Jumps
**Rest 1 Min
3 mins AMRAP
Jump 200
Max AbMat sit ups
Score is the max reps preformed each round.
AFTER PARTY
Metcon (AMRAP – Reps)
2 mins to preform
max wall balls
