SHIELD Crossfit – CrossFit
Weightlifting
Clean Complex: 2 Clean Pulls + 2 Clean High Pulls + 2 Power Cleans (4 sets – Moderate Weight)
Metcon
Metcon (Time)
5 Rounds
10 Deadlifts
20 Double Unders
10 Pull Ups
20 Double Unders
RX: 185/115
RX+: 205/145
Goal: 18 min
Cap: 22 min
