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W.O.D.

Wednesday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

800m Run

2 Rounds

50ft Monster Walks

20 Leg Swings

20 Arm Circles

10 Scap Pull Ups

400m Run

Metcon

Metcon (AMRAP – Reps)

HIIT

18 min E2MOM

8 Burpee Box Jump Overs

Max Effort Push Ups

Crossfit

18 min E2MOM

8 Burpee Box Jump Overs

Max Effort Bench Press (135/95)

Goal: 15 reps per round

Competitor

18 mins E2MOM

12 Burpee Box Jump Overs

Max Effort Bench Press (155/110)

Goal: 12 reps per round