SHIELD Crossfit – CrossFit

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Warm-up (No Measure)

400m Run

Line Drills

Barbell Warm Up

2 Rounds

5 Deadlifts

5 Muscle Clean

5 Front Squat

5 Shoulder Press

5 Back Squat

Metcon (Weight)

12 min EMOM

Clean High Pull + Power Clean + Hang Clean + 2 Push Press

*Build to Heavy Complex

Metcon (Time)

“Power Ranger”

15 Power Cleans, 600m Run

10 Power Cleans, 400m Run

5 Power Cleans, 200m Run

Rx – 155/105

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