SHIELD Crossfit – CrossFit
Warm-up
Dice Warm Up
Strength
4 x 50m Harness Carry AHAP
Metcon
Metcon (Time)
HIIT
10 – 20 – 30 – 20 – 10
Jump Tucks
Push Ups
*Rest 2 mins after each round
Crossfit
10 – 20 – 30 – 20 – 10
Jump Tucks
Push Ups
RX+: 20# Vest
