SHIELD Crossfit – HIIT FIT

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Warm-up

400m Run

3 Rounds

10 Lunges

10 Lateral Lunges

10 Superman Holds

10 Swimmers

10 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT Fit

18 min AMRAP

10 Singles

5 KB Deadlift

20 Singles

10 KB Deadlift

30 Singles

15 KB Deadlift…

*Increase 10 singles & 5 Deadlifts per round

Crossfit

18 min AMRAP

10 Double Unders

5 Deadlifts

20 Double Unders

10 Deadlift

*Increase 10 Double Unders & 5 Deadlifts per round

RX: 225/155

Competitor (RX+)

18 min AMRAP

20 Double Unders

5 Deadlifts

40 Double Unders

10 Deadlift

*Increase 20 Double Unders & 5 Deadlifts per round

RX: 315/220

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