SHIELD Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
12 Row
8 Box Jump Over
3 Sled Pulls
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
12 Pull Ups
8 C&J D Ball
3 Rope Climbs
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
12 Push Press
8 Alt Snatch
3 Muscle Ups
* 2 Minute Rest Between AMRAPS
* Partner A runs 200m
Partner B Work
