SHIELD Crossfit – HIIT FIT

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Warm-up

800m Row

Line Drills (with a running focus)

Metcon

Metcon (Time)

16 min EMOM

MIn 1: 200m Sprint

Min 2: 100m Recovery Jog

Score: Slowest 200m Run

Metcon

Metcon (Time)

HIIT Fit

6 Rounds

16 DB Snatch

4 Toes 2 Bar

20 Sec Rest

Crossfit

For Time

100 DB Snatch

*E2MOM 4 Toes to Bar

RX: 70/50

Competitor

For Time

100 DB Squat Snatch

*E2MOM 4 Toes to Bar

RX+: 70/50

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