Agate Pass CrossFit – HIIT
Warm-up
WOD
Metcon (AMRAP – Rounds and Reps)
Partner WOD AMRAP in 20 minutes:
While one partner runs or rows (Run 200 or Row 250), the other L Sits
80 Slamballs (10 then switch)
Air bike/Ski Erg 12 Cal each row, other L Sits
80 Kettle (10 then switch)
Shuttle Run relay with Ball over head 4 X 100 Feet
40 Wall Ball Pass Sit-ups
