SHIELD Crossfit – HIIT FIT

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Metcon

Metcon (Time)

12 Days of Christmas – SHIELD Style

100m Run

2 Muscle Ups

3 Single DB Thrusters

4 KB Clean & Jerks (single arm)

5 Toes 2 Bar

6 DB Snatches

7 Hand Stand Push Ups

8 DB Front Rack Lunges

9 KB Swings

10 Burpees

11 KB SDLHP

12 Single Arm Devil Press

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