SHIELD Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
25 Hang Cleans 95/65
8 Burpees Over Bar
25 Shoulder To Overhead 95/65
8 Chest To Bar
5 minute rest then…
Metcon (AMRAP – Rounds and Reps)
Open Workout
15.1
9 min AMRAP
15 Toes To Bars
10 Deadlifts 115/75
5 Snatch 115/75
Followed immediately by
Metcon (Weight)
Open Workout
15.1a
1 Rep Max Clean and Jerk
6 minute time cap
