SHIELD Crossfit – CrossFit

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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

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