SHIELD Crossfit – CrossFit
Warm-up
800m Row
Line Drills (with a running focus)
Metcon
Metcon (Time)
16 min EMOM
MIn 1: 200m Sprint
Min 2: 100m Recovery Jog
Score: Slowest 200m Run
Metcon
Metcon (Time)
HIIT Fit
6 Rounds
16 DB Snatch
4 Toes 2 Bar
20 Sec Rest
Crossfit
For Time
100 DB Snatch
*E2MOM 4 Toes to Bar
RX: 70/50
Competitor
For Time
100 DB Squat Snatch
*E2MOM 4 Toes to Bar
RX+: 70/50
