Agate Pass CrossFit – HIIT



Metcon (AMRAP – Rounds and Reps)

Partner WOD

1 Run 100m 1 Work, Switch after complete 100m

21 Min AMRAP

10 Hand Release Push Ups

12 V-Ups

15 Air Squats
Put individual meters ran in notes


Rest 3 Mins directly after 21 AMRAP

Metcon (AMRAP – Reps)


*Synchronized Burpees (chest touch the ground at the same time and come back to their feet to full extension)


Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.