SHIELD Crossfit – CrossFit
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.
