Monday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

400m Run

Line Drills

Metcon

Metcon (Calories)

4 min Tabata Max Calorie Row

Metcon

Metcon (AMRAP – Reps)

HIIT

Teams of 2

12 min E2MOM

Partner A Min 0-2: Max Effort Tire Flips

Partner B Min 0-2: Max Effort KB DL

*Rotate every 2 mins

Score: Total Reps

Crossfit

Teams of 2

12 min E2MOM

Partner A Min 0-2: Max Effort Tire Flips

Partner B Min 0-2: Max Effort Deadlift (185/130)

*Rotate Every 2 mins

Score: Total Reps

RX+: 255/180 (Only do RX+ If you can do 10 DL unbroken at that weight)

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