SHIELD Crossfit – HIIT FIT
Metcon (Time)
500m Run (together)
50 Back Squat
400m Run
40 Dips
300m Run
30 Box Jumps
200m Run
20 Wall Ball
100m Run
10 Rope Climbs
200m Row
20 Wall Balls
300m Row
30 Box Jumps
400m Row
40 Dips
500m Row
50 Back Squats
