SHIELD Crossfit – CrossFit
Metcon (AMRAP – Reps)
One barbell, loads of fun
In 2 minute blocks, the athlete will perform 1 max effort set of each movement…
1 minute rest between movements
Dead lift
Hang clean
Push Press
Back squat
Squat clean
Push jerk
* During the set, if the athlete must rest, they must do so holding the barbell, once it is put down, the set is over
* Deadlifts must be touch and go
Rx: 95/65
Rx+: 135/95
