Wednesday Workout

by | May 27, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

Coach’s Choice

Skill Work

Handstand Pushup/Walk Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT Fit

12 min AMRAP

2 Russian Single Arm KBS + 2 Single Arm KB Clean + 2 Single Arm KB Push Press Right

2 Russian Single Arm KBS + 2 Single Arm KB Clean + 2 Single Arm KB Push Press Left

4 KB High Pull + Press

8 Box Jump Overs

Crossfit

12 min AMRAP

2 Russian Single Arm KBS + 2 Single Arm KB Clean + 2 Single Arm KB Push Press Right

2 Russian Single Arm KBS + 2 Single Arm KB Clean + 2 Single Arm KB Push Press Left

4 KB High Pull + Press

8 Box Jump Overs

RX: 53/35

Competitor

12 min AMRAP

2 Russian Double KBS + 2 Double KB Clean + 2 Double KB Push Press

4 KB High Pull + Press

8 Box Jump Overs

RX: 53/35

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