SHIELD Crossfit – CrossFit
Warm-up
200m Farmer Carry
2 Rounds
50m Bear Crawl
20 Leg Swings L+R
10 Pass Throughs
200m Farmer Carry
Metcon
Metcon (AMRAP – Rounds)
HIIT
24 min EMOM
Min 1: 1 Rope Climb
Min 2: 8 Double KB Deadlift
Crossfit
24 min EMOM
Min 1: 1 Rope Climb
Min 2: 8 Deadlift (155/110)
RX+: Legless Rope Climb
