SHIELD Crossfit – CrossFit
Metcon (Calories)
8min AMRAP
7 Burpee Box Jumps
14 Sumo Deadlift High Pull
* MAX CAL
Metcon (AMRAP – Reps)
8min AMRAP
15 Wall Balls
30 Double Unders
*Heavy Object Squats
3 (AMRAP – Reps)
8 AMRAP
1 Gymnastic Complex (5PU, 3 T2B)
10 Push UPS
* MAX ROPE
* partner A, works one round while partner B, completes max effort.
** 2 minute rest between rounds
