SHIELD Crossfit – CrossFit
Warm-up
50 Jumping Jacks
3 Rounds
25ft Bear Crawl
25ft Backwards Bear Crawl
3 Broad Jumps
50 Jumping Jacks
Metcon
Metcon (AMRAP – Rounds)
HIIT
32 min EMOM
MIn 1: 5 DB Hang Clean + 5 Strict Press (35/25))
Min 2: 15 American KBS (72/53)
Min 3: 15 Lateral DB Raise (15/10)
Min 4: Rest
Crossfit
32 min EMOM
MIn 1: 5 Hang Clean + 5 Strict Press (95/65)
Min 2: 15 American KBS (72/53)
Min 3: 15 Lateral DB Raise (15/10)
Min 4: Rest
Competitor
32 min EMOM
MIn 1: 5 Hang Clean + 5 Strict Press (95/65)
Min 2: 10 Single Arm KB Snatch (72/53)
Min 3: 15 Lateral DB Raise (15/10)
Min 4: Max Effort HS Walk
