1/27/17 HIIT

Agate Pass CrossFit – HIIT


Metcon (No Measure)

Jog 400m

Sprint 200m

Group Warm up


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



2k Row (Time)

Max Effort 2k Row
Does not have to be Max effort. Row at a 65-75% pace


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.