SHIELD Crossfit – CrossFit
Warm-up
50 Jumping Jacks
Banded Shoulder and Chest Warm Up
50 Jumping Jacks
Bench Review & Warm Up
Metcon
Metcon (Time)
For Time
500m Row
8 Bench Press
400m Row
10 Bench Press
300m Row
12 Bench Press
200m Run
14 Bench Press
100m Run
16 Bench Press
Rest 3 Mins
16 Bench Press
100m Row
14 Bench Press
200m Run
12 Bench Press
300m Run
10 Bench Press
400m Run
8 Bench Press
500m Row
RX: 185/135
RX+ 225/155
