SHIELD Crossfit – CrossFit
Warm-up (No Measure)
2 rounds
1min Jump Rope
2 Rounds of Cindy
Line Drills
Metcon (Calories)
15 EMOM
1) 40 sec Max Cal
2) 7 Devil Presses
3) 14 Box Jump Overs
Metcon (Time)
3 Rounds for Time
400m Recover Run 60%-70%
200m Mod Fast Run 70%-80%
100m Fast Run 80%-90%
