SHIELD Crossfit – CrossFit
Warm-up
500m Row
2 Rounds
10 Leg Swings Front to Back
10 Leg Swings Side to Side
10 Bulg Split Squats
20 Ft Monster Walk w/ Hip Circle
Strength
Front Squat (Find a Heavy Single)
Metcon
Metcon (Time)
5 Rounds
50 Double Unders
10 Hang Power Cleans
10 Shoulder to OH
RX: 95/65
RX+: 135/95
Goal: 12 min
Cap: 17 min
