SHIELD Crossfit – HIIT FIT
Warm-up
50 KBS
Dice Warm Up
Speed Ladder Work
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
3 min AMRAP
5 DB Power Cleans
5 Burpee over DB
2 min Rest
3 min AMRAP
3 DB Clean & Jerks
3 Burpee over DB
2 min Rest
3 min AMRAP
2 DB Squat Cleans
3 Burpee Over DB
2 min Rest
1 DB Squat Clean & Jerk
3 Burpee Over DB
3 min AMRAP
5 Power Cleans (95/65)
5 Burpee over Barbell
2 min Rest
3 min AMRAP
3 Clean & Jerks (135/95)
3 Burpee over Barbell
2 min Rest
3 min AMRAP
2 Squat Cleans (185/110)
3 Burpee Over Barbell
2 min Rest
1 Squat Clean & Jerk (225/155)
3 Burpee Over Barbell
