SHIELD Crossfit – HIIT FIT
Warm-up
400m Heavy Sandbag Carry
Metcon
Metcon (AMRAP – Rounds and Reps)
Station 1
10 min AMRAP
10 Cal Row
10 Burpee over Rower
Metcon
Metcon (Time)
Station 2
4 Rounds
30 Jump Rope
15 KBS
1 min Rest
(Sprint Each Round!)
