Agate Pass CrossFit – HIIT
Warm-up
Metcon
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
AFTER PARTY
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)
