SHIELD Crossfit – HIIT FIT
Warm-up
400m OH Plate Carry
Line Drills
Barbell Movement Review
Metcon
Metcon (AMRAP – Reps)
HIIT Fit
10 min EMOM
Min 1: Max Effort Med Ball Clean
Min 2: 15/12 Cal Row
Rest 3 min
10 min EMOM
Min 1: Max Effort Single KB Deadlift
Min 2: 60 Jump Ropes
Rest 3 min
10 min EMOM
Min 1: Max Effort KB Snatch
Min 2: 12 Burpees
Crossfit
10 min EMOM
Min 1: Max Effort Power Snatch 115/80
Min 2: 60 Double Unders
Rest 3 min
10 min EMOM
Min 1: Max Effort Hang Power Clean 155/108
Min 2: 15 Cal Row
Rest 3 min
10 min EMOM
Min 1: Max Effort Deadlift 225/155
Min 2: 12 Burpees
RX+: Do more reps
