SHIELD Crossfit – CrossFit
Warm-up (No Measure)
400m
Mod Cindy (x3)
-5 Scap Pull Ups
-7cap Push Ups
-9 Air Squats
400m
Metcon (Weight)
10 EMOM
Build Heavy Bear Complex
Metcon (Weight)
10 EMOM
Build Heavy Bear Complex
Metcon (Time)
“Hotshots 19”
6 Rounds for Time
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
400 Meter Run
Rx: 135/95
Rx+: with a vest
