COMMUNITY WOD

SHIELD Crossfit – HIIT FIT

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Warm-up

800m Indian Run

3 Rounds

5 Pull-Ups

10 Push-UPS

15 Air squats

Metcon (Time)

Partner Wod

80 Hang Power Clean

80 Back Squats

80 Push Press

80 Back Rack Lunges

RX: 105/75

RX+: 135/95

(Divide reps evening between partners)

E2MOM: 10 burpees Each

25 Min Time Cap

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