SHIELD Crossfit – CrossFit
Warm-up (No Measure)
400m Run
50 Jumping Jacks
20 Double Bounce Squat Jump
10 Sprawls
Guided Band Stretch
Metcon (AMRAP – Reps)
6 AMRAP
DU 60
M.E. Hang Power Clean
Metcon (AMRAP – Reps)
6 AMRAP
Row 250m
M.E. Heavy Deadlift
Metcon (AMRAP – Reps)
6 AMRAP
Run 200m
M.E. Ground to Overheads
Metcon (AMRAP – Reps)
6 AMRAP
Heavy Carry 50m
M.E. DB Bench Press
