SHIELD Crossfit – HIIT FIT

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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)

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