SHIELD Crossfit – HIIT FIT

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Warm-up

800m Run

2 Rounds

10 Scap Pull Ups

5 Half Pull Ups

2 Strict Pull Ups

DB warm up for Lungesters

Metcon

Metcon (Time)

4 Rounds for Time

10 Db Lungesters

20 Pull Ups

2 min Rest

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