SHIELD Crossfit – CrossFit
Warm-up
600m Row
2 Rounds
10 Scap Push Ups
5 Half Push Ups
5 Push Ups
10 Air Squats with a pause
10 Lunges
10 Lateral Lunges
Thruster Review
Metcon
Metcon (Time)
Strict Fran
21 – 15 – 9
Strict Pull Ups
Thrusters 95/65
*scale to jumping pull ups with a controlled negative. Do Not Kip.
Rx+: Go Faster
