SHIELD Crossfit – CrossFit

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Warm-up

15 Air Suqats

15 DB Push Press (light)

30 Air Squats

30 Push Press

2 Rounds

5 ring Rows

5 Lunges R

5 Lunges L

Clean Review

Metcon

Metcon (Time)

For Time

800m Run

8 Squat Cleans (95/65)

600m Run

6 Squat cleans (135/95)

400m Run

4 Squat Cleans (185/115)

200m Run

2 Squat Cleans (225/130)

Goal: Move Quickly and Smooth through all cleans. There should be very little rest between cleans. Scale accordingly.

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