SHIELD Crossfit – CrossFit

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Warm-up

50 KBS

Dice Warm Up

Speed Ladder Work

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

3 min AMRAP

5 DB Power Cleans

5 Burpee over DB

2 min Rest

3 min AMRAP

3 DB Clean & Jerks

3 Burpee over DB

2 min Rest

3 min AMRAP

2 DB Squat Cleans

3 Burpee Over DB

2 min Rest

3 min AMRAP

1 DB Squat Clean & Jerk

3 Burpee Over DB

3 min AMRAP

5 Power Cleans (95/65)

5 Burpee over Barbell

2 min Rest

3 min AMRAP

3 Clean & Jerks (135/95)

3 Burpee over Barbell

2 min Rest

3 min AMRAP

2 Squat Cleans (185/110)

3 Burpee Over Barbell

2 min Rest

3min AMRAP

1 Squat Clean & Jerk (225/155)

3 Burpee Over Barbell

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