SHIELD Crossfit – CrossFit
Warm-up
300m Row
2 Rounds
10 DB Deadlifts
10 Goblet Squats
5 KB Push Press R
5 KB Push Press L
300m Run
Metcon
Metcon (AMRAP – Reps)
HIIT
18 min E3MOM
200m Run
Max Effort Alt Single Arm DB Clean & Jerk (35/25)
Crossfit
18 min E3MOM
200m Run
Max Effort Hang Squat Clean (95/65)
Competitor
18 min E3MOM
200m Run
Max Effort Hang Squat Clean (135/95)
