Agate Pass CrossFit – HIIT
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min amrap
20 wall balls
10 ring rows
10 dumbbell shoulder to overhead presses
2 min rest
5 min amrap
20 Russian twists
10 dumbbell reverse fly
10 dumbbell tricep presses
2 min rest
Metcon
2k Row (Time)
Max Effort 2k Row
