SHIELD Crossfit – CrossFit
Warm-up
2 Rounds
400 under hand Row
200 m OH Plate Walk
W/ PVC Then W/ Barbell
10 OH Squat
10 Behind the neck squat press
10 Muscle Snatch
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
HIIT:
3 Rounds
16 Alt DB Hang Snatch
12 Burpee over DB
Rest 3 min
3 Rounds
10 Pull Ups
12 Burpee over DB
