SHIELD Crossfit – CrossFit
Metcon (Weight)
10 EMOM
Even: 6 SDLHP + 4 RNP
Odd: 8 Lateral Air Squats Over Barbell
Rx+: 95/75
Rx: 75/55
Metcon (Time)
3 Rounds
400 Run
30 Romanian Deadlifts
20 Squat Clean and Press
100 Waiter Walks
3 Rope climbs after each round
Rx+: 73/53
Rx: 53/35
