SHIELD Crossfit – CrossFit
Strength
4 x 30 ft Harness Pulls AHAP
Metcon
Metcon (Time)
2 Rounds for Time
30 Wall Balls
30 Hand Release Push Ups
30 Wall Balls
30 Pull Ups
RX+: 3 Rounds (only if you complete the first 2 rounds in under 10 mins)
