3/6/17 HIIT

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Agate Pass CrossFit – HIIT

Warm-up

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

Min 1:Plate Burpees 45#/35# (Jumping on to the plate)

Min 2: DB Thrusters

Min 3: KB Swings 53#/35#

Min 4: Knee Raises or Knees to

Elbows

Min 5: AB or Erg Cals

***Rest 1 min

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