SHIELD Crossfit – CrossFit
Warm-up
Coach’s Choice
Speed Ladder Work
Metcon
Metcon (Time)
Recovery Work
Teams of 2
5 Rounds
Partner A: 500m Row
Partner B: 10 Slam Ball (80/50)
Partner A: 10 Slam Ball (80/50)
Partner B: 500m Row
Both Partners: Synced 20 DB Russian Twists (40/30)
