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W.O.D.

Tuesday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

Tabata – Coach’s Choice

Row

200m Warm Up

200m Sprint

200m Recovery

200m Sprint

Mobility

Strength

4 x 10 Bent Over Rows AHAP

And…

4 x 8 Keeling Single Arm DB Press (per arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy In: 100 Double Unders

12 min AMRAP

10 Single Arm OH Lunges L

10 V Ups

10 Single Arm OH Lunges R

Cash Out: 100 Double Unders

RX: 40/25

RX+: 50#/35# & GHD Sit Ups

Score: Rounds & Reps of AMRAP

In comments put total time

Goal: 5 Rounds (18 min time)