SHIELD Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
12 KBS 53/36
11 Push Press 95/65
10 Double Unders (3:1 single)
Partner A: Works, switch after one round
Partner B: Holds plank, if plank is broken 5 Burpees are owed.
3 minute Rest
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
9 Partner Deadlifts (315/225)
8 Partner Push Ups
7 Partner Wall Balls
* both partners working at the same time
3 Minute Rest
Metcon (Distance)
7 min AMRAP
300m Run
200m Med Ball Run
100m Farmers Carry
*Switch partner every run
