SHIELD Crossfit – HIIT FIT

Two Part Workout

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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)

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