5/18/17 HIIT

Agate Pass CrossFit – HIIT



Metcon (AMRAP – Reps)

3 Rounds

AMRAP 4 Mins

Buy in: 200m Sprint, 250m Row, 10 AB Cals

Then with remaining time…

15 Supermans or Back Extensions

15 Russian KB Swings

15 Jumping Squats

*Rest 1:30 between rounds
Score for total reps. Rotate between Run, Row and Bike for each round


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.