SHIELD Crossfit – CrossFit
Warm-up
800m Run
2 Rounds
10 Scap Pull Ups
5 Half Pull Ups
2 Strict Pull Ups
Barbell Warm Up for Lungesters
Metcon
Metcon (Time)
4 Rounds for Time
10 Lunesters
20 Pull Ups
RX: 75/55
RX+: 95/75
Goal: 12 min
Cap: 15 min
