SHIELD Crossfit – HIIT FIT
Warm-up
50 Jumping Jacks
10 Inch Worms
50 ft Bear Crawl
10 Jumping Air Squats w/ a Pause
50 Jumping Jacks
Metcon
Metcon (AMRAP – Rounds)
HIIT
32 min EMOM
Even: 3 DB Hang Squat Cleans (40/25)
Odd: 5 KB Snatch R + 5 KB Snatch L (53/35)
Crossfit
32 min EMOM
Even: 3 Hang Squat Cleans (135/95)
Odd: 5 KB Snatch R + 5 KB Snatch L (53/35)
Competitor
32 min EMOM
Even: 3 Hang Squat Cleans (155/105)
Odd: 5 KB Snatch R + 5 KB Snatch L (72/53)
