SHIELD Crossfit – CrossFit
Warm-up
Dice Warmup
3 Rounds
8 Scap Pull UPs
10 Swimmers
8 Lunges
10 Hollow Rocks
Metcon
Metcon (Time)
For Time:
60 Jump Tucks
50 DB Push Press 50/35
40 Ball Slams 80/50
30 Devil Press 50/35
20 Legless Wall balls 20/14
10 Man Makers 50/35
RX+: E3MOM Complete 1 round of the follwoing gymnastics complex: 1 T2B + 1 Pull Up + 1 Chest to Bar + 1 Muscle Up
