SHIELD Crossfit – CrossFit
Warm-up
8 min Tabata
Scap Push Ups
Scap Pull Ups
Mountain Climbers
Jumping Jacks
Metcon
Metcon (Time)
For Time
10 Strict Pull Ups
20 Push Ups
30 Air Squats
2,000m Row
15 Strict Pull Ups
30 Push Ups
45 Air Squats
1,000m Row
20 Strict Pull Ups
40 Push Ups
60 Air Squats
500m Row
RX+: With a Vest
Time Cap: 45min
