SHIELD Crossfit – CrossFit
Warm-up
300m Run
Line Drills
300m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
HIIT
8 min AMRAP
30 American KBS
90 Jump Rope
3 min REST
8 min AMRAP
10 DB Hang Clean & Jerks L
10 DB Hang Clean & Jerks R
60 Jump Rope
3 min Rest
8 min AMRAP
20 Alt DB Hand Snatch
45 Jump Rope
Crossfit
8 min AMRAP
30 American KBS (52/35)
60 Double Unders
3 min REST
8 min AMRAP
10 DB Hang Clean & Jerks L (50/35)
10 DB Hang Clean & Jerks R (50/35)
40 Double Unders
3 min Rest
8 min AMRAP
20 Alt DB Hand Snatch (50/35)
30 Double Unders
Competitor
8 min AMRAP
15 KB Snatch L (53/35)
15 KB Snatch R (53/35)
60 Double Unders
3 min REST
8 min AMRAP
10 DB Hang Clean & Jerks L (80/55)
10 DB Hang Clean & Jerks R (80/55)
40 Double Unders
3 min Rest
8 min AMRAP
20 Alt DB Hand Snatch (80/55)
30 Double Unders
