Agate Pass CrossFit – HIIT
Warm-up
2k Row (Time)
Max Effort 2k Row
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
Min 1:Plate Burpees 45#/35# (Jumping on to the plate)
Min 2: DB Thrusters
Min 3: KB Swings 53#/35#
Min 4: Knee Raises or Knees to
Elbows
Min 5: AB or Erg Cals
***Rest 1 min
