Agate Pass CrossFit – HIIT
Warm-up
WOD
Metcon (4 Rounds for reps)
Four 5 minute AMRAP’s, with 1 minute rest in between AMRAP’s:
AMRAP #1:
10 Slam Balls
10 Lunge
AMRAP #2
10 Box Steps ( or jumps)
10 Ring Row
AMRAP #3
10 Burpees
10 Shuttle Run (5 reps per 50 feet) with plate
AMRAP #4
10 Cal Row
10 plate ground to overhead
Each AMRAP has its own rep score to enter
