SHIELD Crossfit – CrossFit
Warm-up
Coach’s Choice
Metcon
Metcon (Time)
HIIT Fit
For Time
Buy In 100 Jump Ropes
2 Rounds
30 Wall Balls
20 DB Push Press
10 Toes to Bar
5 min rest
Cash Out 100 Jump Ropes
Crossfit
For Time
Buy In 100 Double Unders
60 Wall Balls
40 Handstand Push Ups
20 Toes to Bar
Cash Out 100 Double Unders
Competitor
For Time
Buy In 150 Double Unders
60 Wall Balls (25/16)
100m Handstand Walk
20 Toes to bar
Cash Out 150 Double Unders
