Wednesday Workout

by | Oct 15, 2019 | W.O.D.

SHIELD Crossfit – CrossFit

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Warm-up

Coach’s Choice

Strength

Deadlift (4 x 12 @ 60%)

HIIT: 4 x 12 Double KB Deadlift AHAP

Metcon

Metcon (AMRAP – Reps)

Death Row

20 min EMOM

Min 1: 20/15 Cal Row

Min 2: 15 Burpees

Goal: 50 seconds of work per round, scale reps accordingly

Score: Calories + Burpees

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