9/15/17

 In WOD

Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (Time)

800m Run, or 30 cal Air Bike, or 1000m row

3 rounds

9 Box

11 Push Ups

then..

600m Run, 750m Row, or 25 AB Cals

Then…

3 rounds

9 Goblet squats

11 kb swings

then…

400m Run, 500m Row, or 20 AB Cals
Rotate the run/ bike / row. You may not do all of the same thing.

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