Agate Pass CrossFit – HIIT



Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Burpees

10 box jumps

15 KB Swings

Rest 2 mins

12 min AMRAP

5 goblet squat

10 Dips

15 Sit-up


Rowing Partner Sprints (8 Rounds for time)

8 Rounds

100m sprint

One partner rows while the other rests

*** each parter is to complete all 8 rounds

(Score is based on individual rower)


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.