SHIELD Crossfit – CrossFit
Warm-up
50 Jumping Jacks
Sally Warm-Up (Air Squats)
Barbell Warm Up:
2 Rounds
5 Back Squats
5 Good Mornings
5 Press
5 Front Squats
5 RDL
Metcon
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
