SHIELD Crossfit – HIIT FIT
Metcon (AMRAP – Rounds and Reps)
7min AMRAP*
21 KBS
12 Pull Ups
3min Recovery**
7min AMRAP*
15 Wall Balls
10 Box Jumps
3min Recovery**
7min AMRAP
4 “Bear Complex”
-Power Clean
-Front Squat
– Push Press
-Back Squat
-Push Press
* one partner works a full round at a time (alt rounds)
**100m Run
