Agate Pass CrossFit – HIIT
Warm-up
Metcon
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
Metcon
Rest 3 Mins directly after 21 AMRAP
Metcon (AMRAP – Reps)
3 Min AMRAP
*Synchronized Burpees (chest touch the ground at the same time and come back to their feet to full extension)