SHIELD Crossfit – HIIT FIT

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Warm-up

3 Rounds

5 Burpees

5 inch worms

10 sumo squat holds

10 good mornings

Strength

Back Squat (21 min E3MOM 3 Reps @ 75%)

HIIT: Back Rack sandbag Squat 8 Reps per round

Metcon

Metcon (Time)

HIIT

For Time

30 DB Clean & Jerks

*EMOM 5 Box Jumps

Crossfit

For Time

30 Clean & Jerks (135/95)

*EMOM 5 Box Jumps

Competitor: Squat Clean & Jerks

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