SHIELD Crossfit – HIIT FIT
Warm-up
800m Run
Line Drills
Squat Warm Up
Strength
5 x 8 Bicep Curls
And…
5 x 1min Wall Sits w/ Hip Cirlce
Metcon
Metcon (AMRAP – Reps)
12 min E4MOM
500m Row/400m Run
Max Effort Thrusters
RX: 95/75
RX+: Go Faster
