SHIELD Crossfit – CrossFit
Warm-up
Coach’s Choice
Barbell Warm Up – Hang Squat Clean Review
Metcon
Metcon (Time)
For Time
1000m Run
40 Hang Squat Cleans
800m Run
30 Hang Squat Cleans
400m Run
20 Hang Squat Cleans
200m Run
10 Hang Squat Cleans
RX: 95/65
RX+: w/ Vest
Goal: 24 min
Cap: 30 min
