Agate Pass CrossFit – HIIT



Partner Sprints (Time)


Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds


Metcon (Time)

15 Knee Raises or Toe to Bar

15 Box Jumps

200 Jump Ropes

Rest 1:30

12 Knee Raises or Toe to Bar

12 Box Jumps

150 Jump Ropes

Rest 1:00

9 Knee Raises or Toe to Bar

9 Box Jumps

100 Jump Ropes

Rest 30 Sec

6 Knee Raises or Toe to Bar

6 Box Jumps

50 Jump Ropes


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.