SHIELD Crossfit – CrossFit

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Warm-up (No Measure)

3RNFT

100m Run

6 RDL*

6 KBS *

6 Snatch*

6 KB Squat

6 KB Sots Press*

*single arm/leg

Metcon (Distance)

2 Max Effort Sandbag Carry

Metcon (Time)

10,9,8,…..1

Push Press

Burpees Over Bar

Rx+: 165/125

Rx: 135/95

L3: 115/85

L2: 95/65

L1: 75/55

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