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
