SHIELD Crossfit – HIIT FIT
Strength
4 x 14 Bent Over Shoulder Flys
And…
4 x 8 DB Curls
Metcon
Metcon (Calories)
EMOM until Failure
8 Cal Row (5 Cal Bike)
*Increase 1 Cal per round
Goal: 15 Rounds
Minimum: 10 Rounds – If you fail before 10 rounds continue doing the number of Calories you failed on EMOM for 10 Rounds
