SHIELD Crossfit – CrossFit
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
