SHIELD Crossfit – CrossFit
Strength
Back Squat (4 x 10 @ 50% (deload))
Metcon
Metcon (Time)
For Time
21 – 15 – 9
Squat Cleans
Burpee Over Barbell
*400m run after the round of 21, after the round of 15 and after the round of 9
Rx: 95/65
RX+: 135/95
