SHIELD Crossfit – CrossFit
Warm-up (No Measure)
3 Rounds:
4 Sprawls
8 Single Leg RDL
8 Single Arm Clean & Press
8 Single Arm OH Squat
Metcon (Time)
50 Alt KBS
5 Burpees
40 Renegade Rows (20L/20R)
4 Burpees
30 Single Arm OH Lunge (15L/15R)
3 Burpees
20 Pistol Squats
2 Burpees
10 Lateral Box Jumps
1 Burpee
*30 minute time cap
