Announcements
NUTRISHOP IN THE HOUSE MONDAY APRIL 1!!! 4 p.m. to 7 p.m.
SHIELD Crossfit – CrossFit
Metcon (Time)
“1 dumbbell, 1 kettlebell, 1 box”
14…12……4…2
KB swings
Single arm DB thrusters
KB front rack step ups
DB devil press (alternating)
Rx: 50 & 53 / 35 & 35
***After each completed round, the athlete will perform 100m overhead/farmer carry with both weights
