3/27/17

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Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Burpees

10 box jumps

15 KB Swings

Rest 2 mins

12 min AMRAP

5 goblet squat

10 Dips

15 Sit-up

AFTER PARTY

Rowing Partner Sprints (8 Rounds for time)

8 Rounds

100m sprint

One partner rows while the other rests

*** each parter is to complete all 8 rounds

(Score is based on individual rower)

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