3/6/17 HIIT

Agate Pass CrossFit – HIIT


2k Row (Time)

Max Effort 2k Row


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


Min 5: AB or Erg Cals

***Rest 1 min


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.