SHIELD Crossfit – HIIT FIT
Warm-up
400m Row
4 Rounds
25 ft Monster Walks
10 Good Mornings
10 DB Snatch
10 KBS
Mid/Lower Back Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT Fit
22 min Amrap
20 KBS
20 DB Snatch
10 Single Arm KB Clean and Jerk (5 Per Arm)
10 Single Arm KB Snatch
*E2MOM 20 Jump Ropes
Crossfit
22 min Amrap
20 KBS
20 DB Snatch
10 Single Arm KB Clean and Jerk (5 Per Arm)
10 Single Arm KB Snatch
*E2MOM 20 Double Unders
RX: 53/35
Competitor
22 min AMRAP
20 Double KBS
20 DB Snatch
10 Double KB Clean & Jerk
10 Single Arm KB Snatch
*E2MOM 30 Double Unders
RX+: 53/35
