SHIELD Crossfit – CrossFit
Warm-up
Speed Ladder Work
Running Line Drills
Shoulder / Chest Warm Up
Strength
Bench Press (Pyramid)
20 @ Empty Bar
16 @ 35%
12 @ 50%
8 @ 65%
6 @ 75%
3 @ 90%
3 @ 90%
4 @ 75%
6 @ 65%
Max Reps @ 50%
Metcon
Metcon (Time)
8 min EMOM
50m Shuttle Run
(End of the Rig and Back – Starting at back gate)
Score: Slowest Round
