SHIELD Crossfit – HIIT FIT
Warm-up
4 min Tabata Double Unders
Shoulder Warm Up/Stretch
DB Warm Up/DB Clean Review
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
20 min AMRAP
21 Cal Row
15 Push Ups
9 DB Cleans
Team Members will finish one complete round, then the second team member will start the following round – each round should be a sprint
