Agate Pass CrossFit – HIIT
Warm-up
Skill/Strength
Metcon (AMRAP – Reps)
16 Min EMOM
Row 100m
First 8min=Max Dough Boys
2nd half=max lunge
(15 Sec Transition)
Score is Dough Boys L&R=1
Metcon
Metcon (Time)
Buy in 100 Jump Ropes
21-18-15-12-9
DB Thusters sub push press if legs are toast
Ring Rows
800m Run
