Agate Pass CrossFit – HIIT
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT Chief
5 Rounds
3 Min AMRAP
7 Burpees
14 Alt jumping Lunges
7 Ring Rows (Pull Ups)
**Rest One Min
AFTER PARTY
Rest 2 Mins after chief and go directly into after party
Metcon (No Measure)
3 Rounds
10 AB Cals
1 min Plank
10 Hollow Rock
