SHIELD Crossfit – HIIT FIT
Metcon (Time)
50 OH Plate Lunges (55/25)
40 Dumbbell Step Ups (50/30)
30 Wall Balls (20/14)
20 Burpees Pull Ups
10 Man Maker (50/35)
20 Box Jumps
30 Atomic Sit Ups
40 KBS (53/35)
50 Deadlifts (225/155)
*one partner works as the other rows. Divide work equally.
