woman girl silhouette joggerConditioning

MetCon – 15.07.21

woman girl silhouette jogger
Photo by Pixabay on Pexels.com

CrossFit Style HIIT Circuit

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

Warm up – 3 Rounds

5 Burpees
5 Sit ups

Workout –

Rounds for time –

Workout 1 –

7 Push ups
15 Air Squats
21 Dumbbell Hang Power Clean

Rest 3 mins, then

Workout 2 –

7 Pull ups / 14 Dumbbell Rows
15 Dumbbell Shoulder Press
21 Sit ups

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!


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 – 2 RFT of each circuit
Intermediate – 4 RFT of each circuit
Advance – 6 RFT of each circuit

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