SHIELD Crossfit – HIIT FIT
Warm-up
2 mins of Double Unders
Line Drills
Explosive Warm Up
Weightlifting
12 min EMOM Clean Complex (12 min EMOM)
1 Power Clean + 1 Hang Power Clean + 1 Jerk
*Build
HIIT
12 MIN EMOM
2 Single Arm KB Hang Clean + 1 KB Push Press (Per Arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
8 min AMRAP
3, 6, 9,….
Toes to Bar
DB Shoulder to OH
Crossfit
8 min AMRAP
3, 6, 9,….
Toes to Bar
Shoulder to OH (95/75)
RX+ (135/95)
