Monday Crossfit

by | Feb 3, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Weightlifting

Warm-up

50 Jumping Jacks

40 Air Squats

30 Arm Circles (Front & Back)

20 Push Ups

10 Lunges (Per Leg)

Barbell Warm-Up

2 Rounds

5 RDL

5 Hang Cleans

5 Back Squats

5 Power Clean from Mid Shin

Power Clean (Find a Heavy Single)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

3 min AMRAP

12 Wall balls

6 Power Cleans

1 min Rest

RX: 115/75

RX+: 135/95

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