SHIELD Crossfit – HIIT FIT

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Warm-up

300m Row

2 Rounds

10 DB Deadlifts

10 Goblet Squats

5 KB Push Press R

5 KB Push Press L

300m Run

Metcon

Metcon (AMRAP – Reps)

HIIT

18 min E3MOM

200m Run

Max Effort Alt Single Arm DB Clean & Jerk (35/25)

Crossfit

18 min E3MOM

200m Run

Max Effort Hang Squat Clean (95/65)

Competitor

18 min E3MOM

200m Run

Max Effort Hang Squat Clean (135/95)

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