SHIELD Crossfit – CrossFit
Warm-up
200m Run
10 Air Squats
10 Lunges
10 Jumping Squats
10 Jumping Lunges
200m Run
Barbell Warm Up
Metcon
Metcon (Weight)
E20MOM
Even: 5 Burpee over Bar + 5 Hang Power Clean & Jerks
Odd: 4 Burpees over Bar + 4 Thrusters
RX: All rounds and reps completed at same weight
Score: Weight
