7/10/17 HIIT

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Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

8 Min AMRAP

15 Russian KB Swings

15 Plate Ground to Overhead

Rest 1 Min

8 Min AMRAP

12 Calorie Row

12 Burpees

Rest 1 Min

8 Min AMRAP

10 Ring Rows (or Pull Ups)

10 Wall Ball
One partner completes a full round, then the second partner completes a full round. Partner that is not working must hold wall sit. If you break partner must stop. second 8 mins will be plank. last 8 will be full rest.

*Score for total Rounds and Reps completed as a team.

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