7/7/17

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Agate Pass CrossFit – HIIT

Warm-up

Skill/Strength

Partner Sprints (Time)

8x100m

Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds

Metcon

Metcon (Time)

15 Knee Raises or Toe to Bar

15 Box Jumps

200 Jump Ropes

Rest 1:30

12 Knee Raises or Toe to Bar

12 Box Jumps

150 Jump Ropes

Rest 1:00

9 Knee Raises or Toe to Bar

9 Box Jumps

100 Jump Ropes

Rest 30 Sec

6 Knee Raises or Toe to Bar

6 Box Jumps

50 Jump Ropes

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