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
