SHIELD Crossfit – CrossFit
Metcon (Time)
60-40-20
KBS 53/35
Sit-ups
60-40-20
Wall Balls 20/14
Push Ups
60-40-20
Cal Row
Pull Ups
60-40-20
Front Squat 95/65
OH Lung
*150m RUN 90-80%) as a team after each WOD
**One partner working at a time
