Agate Pass CrossFit – HIIT
Skill/Strength
Farmer’s Carry (5 minutes max distance (reps=ft))
WOD
Metcon (AMRAP – Reps)
Fight gone bad style
3 Rounds of the 5 movements. 1 min max reps at each station.
1. Slam ball
2. Lunge
3. Supermans or back extension
4. 10m Shuttle sprint
5. Scissor Kicks
