SHIELD Crossfit – CrossFit
Two Part Workout
Warm-up
400 m Run
Metcon (AMRAP – Rounds)
“THE BREAK UP”
Part A
EMOM for as long as possible
1st Min – 1 PP + 1 Burpees
2nd Min – 2 PP + 2 Burpees
3rd Min – 3 PP + 3 Burpees
etc . . .
RX 125/85
(Hiit use Dumbells)
Rest 5 Min
Metcon (Time)
“THE MAKE UP”
Part B
6 Rnds (Alternating) for Time:
5 Squat Cleans
10 Pull-Ups
200 Meter Row
*One Partner completes a round while the other holds a plank
RX: 125/85
HIIT (use Dumbbells)
