SHIELD Crossfit – CrossFit
Warm-up
Dice Warm Up
Shoulder Mobility
3 Rounds
4 Inch Worms
10 Lateral Lunges (per side)
Metcon
Metcon (Time)
Crossfit:
3 Rounds For Time
15 Power Snatch
40 Shoulder to OH
15 Power Snatch
2 min Rest
RX: 75/55
Goal: 20 min
Cap: 26 min
Competitor:
3 Rounds For Time
15 Power Snatch
40 Shoulder to OH
15 Squat Snatch
2 min Rest
RX: 95/115
