Agate Pass CrossFit – HIIT
Warm-up
Metcon (No Measure)
Jog 400m
Sprint 200m
Group Warm up
Metcon
Metcon (Time)
DBell Day
10 DB Thrusters
50 Jump Ropes
10 Renegade Row
50 Jump Ropes
10 DB Snatch
50 Jump Ropes
Rest 1 min
X3
AFTER PARTY
2k Row (Time)
Max Effort 2k Row
Does not have to be Max effort. Row at a 65-75% pace
