SHIELD Crossfit – CrossFit
Strength
Back Squat (Find a Heavy Double)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 Med Ball Sit Ups
12 Med Ball Lunges
RX: 20/14
RX+: GHD Sit Ups/Sandbag Lunges
Med Ball and Sandbag are to be hugged – not placed on shoulders or back
