SHIELD Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
400m Run
15 Burpees over Bar
8 Front Rack Lunges (mod)
*45% of 1RM front squat
**5 MIN REST BETWEEN WORKOUTS
Metcon (Weight)
“Hot Air”
On the 3:00 x 5:
30 Air Squats
10 Calorie Row
7 Power Snatches (135/95)
