MetCon – 13.01.21

Photo by Micah Boerma on

CrossFit Style HIIT Circuit

**Click on the exercise names for a video demo.

Warm up – 3 Rounds

5 Weighted Good Morning
5 Sit ups
5 Squats

Workout –

Rounds for time-

5 Burpees
10 Dumbbell Hang Clean
15 Dumbbell Goblet Squat

Rounds For Time (RFT)
Complete the specified number of rounds of exercises as fast as possible.
**Don’t forget to post your score in the comments section below!

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Hang Clean > Broad Jumps
Goblet squats > Air Squats

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 3 RFT
Intermediate – 5 RFT
Advance – 7 RFT

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