SHIELD Crossfit – CrossFit
Warm-up
4 Rounds
200m Run
25m Monster Walk R
25m Monster Walk L
4 Inchworm w Push Up
Metcon
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
12 min to find a heavy for each movement, Rotating & staggered if necessary.
