SHIELD Crossfit – HIIT FIT
Warm-up
Coach’s Choice
DB Warm Up – Hang Squat Clean Review
Metcon
Metcon (Time)
For Time
1000m Run
40 DB Hang Squat Cleans
800m Run
30 DB Hang Squat Cleans
400m Run
20 DB Hang Squat Cleans
200m Run
10 DB Hang Squat Cleans
RX: 25/20
RX+: w/ Vest
Goal: 24 min
Cap: 30 min
