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W.O.D.

Wednesday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

400m Farmer Carry (Light)

50 Russian KBS (Light)

200m Farmer Carry (Heavy)

50 Russian KBS (Heavy)

Strength

Bent Over Row (5 x 8 AHAP)

5 x 10 Strict Dips Inbetween Sets

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

16 min AMRAP

20 WallBalls

30 Sec Rest

40 Jump Ropes

30 Sec Rest

20 Hollow Rocks

30 Sec Rest

Crossfit

16 min AMRAP

20 Wallballs

40 Double Unders

20 Hollow Rocks

RX: 20/14

Competitor

16 min AMRAP

20 Wallballs

40 Double Unders

10 GHD Sit Ups

RX: 25/18