1/5/18

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

Announcement

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.