SHIELD Crossfit – CrossFit
Warm-up
400m Run
Line Drills
Metcon
Metcon (Calories)
4 min Tabata Max Calorie Row
Metcon
Metcon (AMRAP – Reps)
HIIT
Teams of 2
12 min E2MOM
Partner A Min 0-2: Max Effort Tire Flips
Partner B Min 0-2: Max Effort KB DL
*Rotate every 2 mins
Score: Total Reps
Crossfit
Teams of 2
12 min E2MOM
Partner A Min 0-2: Max Effort Tire Flips
Partner B Min 0-2: Max Effort Deadlift (185/130)
*Rotate Every 2 mins
Score: Total Reps
RX+: 255/180 (Only do RX+ If you can do 10 DL unbroken at that weight)
