SHIELD Crossfit – CrossFit
Warm-up
400 m run
Banded Shoulder Stretches
Barbell Warm-up: 5 DL – 5 Hang Clean – 5 Front Squats – 5 Hang Squat Cleans
3 Rounds
20 air squats
15 sit-ups
25 single unders
*increase weight each round working up to a weight heavier than your first round in the WOD
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
