SHIELD Crossfit – CrossFit
Warm-up
500m Row
2 Rounds
10 Pass Throughs
10 Around the Worlds
10 Banded IYT
500m Row
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
26 min AMRAP
2, 4, 6, 8…
Single Arm Russian KBS (per arm)
*30 Jump Ropes between rounds
Crossfit
26 min AMRAP
2, 4, 6, 8…
Single Arm Russian KBS (Per Arm) (53/35)
*20 DU Between Rounds
Score: Last Round of KBS you complete + Reps
Competitor
26 min AMRAP
2, 4, 6, 8…
Double Russian KBS (53/35)
*30 DU Between Rounds
Score: Last Round of KBS you complete + Reps
