SHIELD Crossfit – CrossFit

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50 Jumping Jacks

Sally Warm-Up (Air Squats)

Barbell Warm Up:

2 Rounds

5 Back Squats

5 Good Mornings

5 Press

5 Front Squats



Metcon (Time)

For Time:

Accumulate 5,000lb/3,500lb Power Clean

*5 Deadlifts EMOM

Goal: 8 mins

Cap: 10 mins

*Weight x Reps = Total Weight Moved

*You choose the weight you will be working with. For example, if you are male and you choose 185# then you must complete 27 reps. If you are a female and you choose 95# then you must complete 37 reps.

*Choose a weight you can move smoothly and continuously