SHIELD Crossfit – CrossFit
Metcon (Time)
Warm-up
3 Rounds
8 KBS
8 Plank KB pull thrus
8 wide stance Cossack Squats
100m OH walk
Nancy… meet Karen
5 RFT
400m run
15 OHS (95/65)
30 wallballs (20/14)
Warm-up
3 Rounds
8 KBS
8 Plank KB pull thrus
8 wide stance Cossack Squats
100m OH walk
Nancy… meet Karen
5 RFT
400m run
15 OHS (95/65)
30 wallballs (20/14)
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