SHIELD Crossfit – CrossFit
Barbell Complex
Every 90 seconds for 9 minutes
Complete 1 unbroken complex of:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Increase weight every 2 lifts
Metcon (Time)
For Time:
20 C2B
30 OH KB Lunges (15 each arm-53/35)
40 Wallballs
30 OH KB Lunges
20 C2B
