SHIELD Crossfit – CrossFit
Warm-up
3 Rounds
5 Burpees
5 inch worms
10 sumo squats holds
10 good mornings
Strength
Back Squat (21 min E3MOM 3 Reps @ 75%)
HIIT: Back Rack sandbag Squat 8 reps Per Round
Metcon
Metcon (Time)
HIIT
For Time
30 DB Clean & Jerks
*EMOM 5 Box Jumps
Crossfit
For Time
30 Clean & Jerks (135/95)
*EMOM 5 Box Jumps
Competitor: Squat Clean & Jerks
