4/10/16 HIIT

 In WOD

Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (AMRAP – Reps)

5 Rounds

4 Min AMRAMP

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

AFTER PARTY

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

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