SHIELD Crossfit – HIIT FIT
Metcon (Calories)
8 min AMRAP
P1) Max Cal Row
P2) 100yd Heavy Carry
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
P1) 9 Deadlifts
15 Box Jumps
P2) 200m Run
Metcon (AMRAP – Rounds and Reps)
P1) 6 Wall Balls
12 Pull Ups
P2) Max Effort Jump Rope
* 2 min rest between rounds
**One partner works as the other accumulates Cal, or Round and Reps
