SHIELD Crossfit – CrossFit
Metcon
Metcon (Time)
12 Days of Christmas – SHIELD Style
100m Run
2 Muscle Ups
3 Single DB Thrusters
4 KB Clean & Jerks (single arm)
5 Toes 2 Bar
6 DB Snatches
7 Hand Stand Push Ups
8 DB Front Rack Lunges
9 KB Swings
10 Burpees
11 KB SDLHP
12 Single Arm Devil Press