SHIELD Crossfit – CrossFit
Warm-up (No Measure)
3 RNFT
5 Scap Pull Ups
10 Scap Push Ups
15 Jumping Air Squats
200m Run
Metcon (Time)
For time as a 2-person team:
200 Thrusters, 45/35
100 Deadlifts, 225/155
100 Pull-ups, strict
100 Handrelease Push-ups
*one partner works at a time
Partner A: Works
Partner B: Runs a 400m
