4/10/16 HIIT

Agate Pass CrossFit – HIIT



Metcon (AMRAP – Reps)

5 Rounds


10 cal Row

10 Ring Rows, 10 Burpees, 20 Air Squat

Max Med Ball Sit ups W/ Remainder of 4 Min

Rest 1 Min
Score is med ball sit ups


1-Mile Run (Time)

Max Effort 1-Mile Run
Sprint 200m the moderate jog remain 200m.

If you choose to 2K Row

Sprint 250 and moderately Row the next 250m


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.