Agate Pass CrossFit – HIIT
Warm-up
Warm-up (No Measure)
Row or Bike for 4-6 min
Group Warm Up
Metcon
Metcon (3 Rounds for reps)
7 Min AMRAP
15 KB Swings
15 Plate Ground to Overhead
*Rest 1 Min
7 Min AMRAP
12 Calorie Row
12 Burpees
*Rest 1 Min
7 Min AMRAP
10 Pullups or Ring Rows
10 Wall Ball
AFTER PARTY
800m Run (Time)
Max Effort 800m Run
