Agate Pass CrossFit – HIIT
Warm-up
Metcon
Metcon (Time)
120 Jump Ropes (or 60 Double Unders)
8 DB Hang Cleans
10 DB Shoulder Press
200m Run
8 DB Hang Cleans
10 DB Shoulder Press
500m Row
8 DB Hang Cleans
10 DB Shoulder Press
21 AB Cals
8 DB Hang Cleans
10 DB Shoulder to Overhead
200m Ski Erg
20 Ring Rows (or Pull ups)
The Jump Rope, Run, Row, AB, and Ski Erg can be done in any order, as long as the athlete completes one of each by the end of the workout
