SHIELD Crossfit – CrossFit
Warm-up
8 min TABATA
Sprawls
Mountain Climbers
Lunges
Inchworms
Line Drills: Running Warmup
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT Fit
Teams of 2
22 min AMRAP
Partner A: 400m Run
Partner B: Max Effort Cindy
*When partner A returns partner B leaves for the 400m run and partner a completes max effort Cindy.
Score: Rounds of Cindy
*Post Number of 400m runs in comments
Crossfit
HIIT Fit
Teams of 2
22 min AMRAP
Partner A: 400m Run
Partner B: Max Effort Cindy
*When partner A returns partner B leaves for the 400m run and partner a completes max effort Cindy.
Score: Rounds of Cindy
*Post Number of 400m runs in comments
RX: With a Vest
Competitor
Individual
22 min E2MOM
0:00 to 2:00: 400m Run
2:00 to 4:00: Max Effort Cindy
Complete with a Vest
