SHIELD Crossfit – CrossFit
Warm-up
200m Run
2 Rounds
7 Push Ups
7 Hollow Rocks
6 Scorpions (3 per side)
Strength
Bench Press (Find a Heavy Single)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.