SHIELD Crossfit – CrossFit
Warm-up (No Measure)
Banded Warm Up
Heavy Object Carry 300m
2 Rounds:
10 Pass Throughs
10 Around the world (5 each direction)
10 Pull Apart
10 I-Y-T
10 Good Morning
25′ Monster Walks
Banded Stretches on Rig
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
12 Overhead Lounges (95/65)
8 Burpees over Bar
12 Overhead Lounges
8 Chest to Bar
Rest 5 minutes then….
Metcon (AMRAP – Rounds and Reps)
Crossfit Open 13.1
10 minute AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps
Metcon (Weight)
10:00 – 18:00
Find a heavy single Deadlift
*Share Bars
