2/13/17 HIIT

Agate Pass CrossFit – HIIT


Warm-up (No Measure)

Row for 6-7 min

Group warm up


Metcon (5 Rounds for reps)

3 min AMRAP

Run 200m

Max Gob Squat

**Rest 1 min

3 min AMRAP

Erg 200m

Max Burpees

**Rest 1 Min

3 min AMRAP

AB 200m

Max Slam Ball

**Rest 1 Min

3 min AMRAP

Row 200m

Max Box Jumps

**Rest 1 Min

3 mins AMRAP

Jump 200

Max AbMat sit ups
Score is the max reps preformed each round.


Metcon (AMRAP – Reps)

2 mins to preform

max wall balls


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.