SHIELD Crossfit – CrossFit
Warm-up
4 min Double Under Work
8 min Hip and Thorasic Spine Mobility
Metcon
Back Squat (Find a Heavy Set of 20)
Hint: This should hurt.
Metcon
Metcon (AMRAP – Reps)
8 min AMRAP
Max Effort of this KB Complex Alternating Arms Each Round
KB Burpee + 2 Single Arm KB Swing + 2 Single Arm KB Clean + 4 Single Arm KB Push Press
RX: 53/35
RX+: 72/53
