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W.O.D.

Friday HIIT Fit

SHIELD Crossfit – HIIT FIT

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Warm-up

200m Run

3 Rounds

7 Push Ups

7 Hollow rocks

6 Scorpions (3 per side)

Strength

3 x 20 Decline Push Up

And…

3 x 20 Floor DB Skull Crushers

Metcon

Metcon (AMRAP – Rounds)

18 min E3MOM

20 Ice Skaters

10 Med Ball Slam Balls

3 Chest To Bar Pull Ups