Thursday Crossfit

by | Jun 2, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

400m Run

3 Rounds

10 Air Squats

12 Lunges

10 PVC Pipe Pass Through + OHS

Strength

Overhead Squat (4 x 8 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

10, 15, 20, 25….

Double Unders

3, 6, 9, 12…

American KBS

RX: 53/35

RX+: 72/53

Score: Round of Double Unders you finish in + amount of reps in that round. ie 25 + 28

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